My lust for coffee, Old Miss Brown Eyes as Mr. North would say, made me think of this this morning…
With all of the kiddies away more than likely floundering around on some broad swath of beach and surf today, not much to write about from a coaching standpoint. With that being said, I’ll share my day’s trials and tribulations.
Started off with trying to stick a new one rep max for the front squat. If you have been following the programming here at The Movement Program, you might have noticed that this had been programmed last week. Too close together some might say. With the coming 12 week Hatch Squat Cycle rapidly approaching, I was not satisfied with last week’s effort. So, down the rabbit hole I went again. After a bit of reflection, the main reason why I missed 245# (I know, I am weak – 18 years of distance running I guess does that to you…) was that I went down too slow with the weight. Going down too slow is counterproductive. A longer eccentric phase of a lift limits the body’s ability to utilize its stretch reflex, allowing a little extra force to applied to a load during the upward drive of the lift. I made no such mistake today, not taking nearly as long as I did last week to get to the bottom of the hole. PR.
While a clean warmup was employed to wake up today, there was no Oly lifting today (Tears falling…). That was on purpose as tomorrow will be a weightlifting bonanza! I instead chose to swallow a bitter pill of max effort work. Max effort work can be as easy or as hard as you want to make it. You can always stop when you think you are getting tired, but this misses the point of this type of work domain. Max effort means you keep performing that movement until you are no longer able to complete another successful rep. Lots of opportunities to puss out. Ask yourself this: how much are you willing to endure before you reach failure?
I chose some really technical movements, two of which I hadn’t done in a while and it showed. The Oly lifting focus has definitely inflicted its toll on some the high level gymnastics movements. Might have to address that in the next three months as accessory lifts… Anywho, solid day’s work.
Happy Labor Day! Enjoy friends, family, coffee, and coffee. Make sure you have some coffee this weekend, too!
Establish new 1 RM. Rest 2 minutes between attempts.
ME Muscle Ups (kipping allowed)
ME HSPUs (kipping allowed)
ME Double Unders
Rest approximately 2 minutes between each round.