WHITEBOARD – 1 November 2012
Workload:
Pick a gymnastic movement to work on. An easy way to split upper body gymnastic movements up is into two broad categories: bent arm and straight arm. Bent arm is obviously any full range pressing and pulling. Static holds and walks occur in the straight arm position. Even when you get proficient at the straight arm positions you need to spend time accumlating volume in these movements to progress in the bent arm variations.
Fo to Gymnastic Wod and look around. What do you want to do eventually? Where are you now? Be smart and truthful about your level of progression.
The gym is open but I know many of you are at home still. Just because you are at home doesn’t mean training has to stop. Have fun and see everyone soon.
Beyul Training 
Did fight gone bad yesterday with Dan, Richland, Brenner, Freddy because Dan was feeling lazy and his gymnastic movement would have been hanging upside down in the boots.
Horrible
Anybody recommend a good podiatrist?
No idea
11/2
Wanted to feel out the shoulder/elbow so I worked up to a max jerk. Worked up to 225, failed 230. Better than I was expecting.
I met my goal of getting and maintaining a starting prop position for Dtown rugby so I put some new goals on the board today as well.
– Complete 2nd Hatch cycle
– rehab shoulder and elbow back to full strength
– focus on rugby specific conditioning while still maintaining strength. Dana, now that you’ve had a taste, I want to work with you to possibly put together a loose program to complete this goal.
did
2 rounds of:
500m row
50 reps 2 pood KB
250m row
25 reps 2 pood KB
Seemed easy on paper, harder in real life. Bmaguire WOD complete, 1.5 pood
Start Hatch today.
Do squats Monday & Thursday with both days focusing solely on that besides some minor bodybuilding & pre rehab work (Rotator cuff work, curl versions for elbow, scap pull aparts, etc).
Tuesdays – Mid distance recover run: (2-4 miles at a moderate pace. Nothing that would hurt recover = low intenstiy).
Heavy upper press. Alternate between standing press and bench press during hatch. Traditional sets of 5×5 for first pass, then 5×3, and then build to heavy single with down sets. Do supersets of Ab work and accessory press work (dips, ring push-ups, push variations) to finish.
Wednesdays – Power Version of a lift (snatch or clean). Heavy single to 8 sets of 2 at a lower weight. Keep reps crisp and nothing that would hurt you for squatting next day. Barbell & Dumbbell Horiztonal pulling. Finish with supersets of Abs and vertical pulling.
Friday – Rest or pick a skill to work on
Saturday – high volume low intensity running during high volume squat periods and low volume high intensity running during low volume squat periods.
Outline of routine:
Monday & Thursday:
A. Hatch.
B. I-T-Y Shoulder Complex (Rotator cuff & shoulder retraction) / Or Curl Variations
Tuesday:
AM: Recovery Run/Bike/Or Row. Preferably Run.
PM: A. Heavy Press, B1. Ab Work, B2. Accessory Press
Wednesday:
A. Power Version of Traditional Lift (Alt. Snatch and Clean) – Work to single then 8×2 at 80-90% w/60-90s rest
B. Heavy Horiztonal Pull (Bent Row, Landmower, etc). High Volume – 5 sets of 8-12
C1. Ab Work
C2. Vertical Pulling (Pull-up variations)
Friday:
Rest or pick whatever you want to work on.
Saturday:
Recovery run until volume from Hatch goes down. Once in the lower volume phase you can start interval work Saturday.