Todays Workout: Jazzercise

Due to Special request via Mike Karch today's 6 AM workout involved goofy aerobics and silly dance moves. Although he insists that Jazzercise is "The pinnacle of athletic training modalities", we disagree. Next session we will return to the usual diet of basic lifts. I apologize to everyone unfortunate enough to attend the 6 AM with Mike Karch this morning.

Workout, 8 AM:

10' CV @ EP

Airsquats, Wall Squats and Crawls...

then:

Work up to Heavy Power Clean + FS

*Lots of warm up on the way to Heavy

then:

3x5 Back Squat

Rest 3 min between sets

*The OPTIMAL stress is not necessarily MAXIMAL

then:

3x5 Clean Pull

Rest 2 min between sets

then:

5x10 HGR

Rest some between

Deadlift

IWT

10' CV @ EP

then:

3x10 Air Squat

3x10 Wall Squat

*Do 10 Dislocates between all sets

then:

Work up to Heavy Press...

then:

5x Press @ 80% (give or take "a little") +

30x Burpee

3 Sets, Rest while partner goes

then:

Cool Down...

3x10 Hip Extension

3x10 GHD Situp

Rest while partner goes

Strong work from Dave Schacht today! Superior anthropometry and work ethic = Big Lifting! Nice work Holmes!

 KB Bench

 No Drama

Strength Endurance

Marty is recovering from a surgery to repair an avulsed gastrocnemius tendon. Workouts have been kept quick, concise and basic. No jumping. Primarily aiming at increased mobility and developing work tolerance, gradually. Recognizing trainee needs and achieving your aims in the safest, simplest and most effective way possible is one of the most satisfying aspects coaching. If you don't know what the problem is, how do you fix it? Learn to see the whole picture and make sure training fits optimally within that whole.

Workout:
10' CV @ EP

then:

3x10 Airsquat
3x10 Wall Squat
*Do 10x Dislocates between each of these sets. Focus on tension in the PVC. Spread it like a rubber band

then:

10x Lunge (Posture!) +
10x Box Pushup
5 Rounds, keep moving...

then: Brief intermission. Practice KB Swing

10x Swing +
10x Box Pushup
5 Rounds, keep moving...

Cool Down with 800m Pow Walk

Strength Endurance

10' Row @ EP

then:

3x10 Airsquat , Chase each with 10x Dislocates

3x10 Wall Squat , Chase each with 20m Bear Crawl

then:

Warm FS

3x3 FS 

then:

1-10 Headcutter/PCMA style Row

Row 10 calories between each "Rung"

then:

cool down

Wall Squats: Don't alter your squat stance to enable yourself to squat with your toes to the wall. This is a corrective exercise. Gradually increase the difficulty by moving in closer to the wall as your flexibility increases. There's no hurry and cheating the movement won't help. 

Strength

10' CV @ EP

then:

3x10 Airsquat

2x10 Wallsquat

2x20m BBJ 

Do 20m Bear Crawl between each of these sets 

then:

Warm Press and Goblet lunge

5x Press +

10x Goblet Lunge

5 sets

Rest while partner goes. Hold final press of each set in lockout to actual failure...

then:

P1: 20m KB Crawl

P2&3: 20m Barrow Crawl's till P1 done...

Switch, Repeat... Everyone KB crawls twice.Dave

cool down

Marty PullingVictoria, learning by doing