The Steel Destroys?


Turn injuries into learning experiences.  

Over the past seven months, I have been on an incredible journey of self-discovery. I hurt my lower back in October, not realizing the severity of it until about late January.  The last five months have been spent in rehabbing it with the help of a brain trust of valued coaches and rehab specialists.  Have I been disappointed at not being able to train like I want to over the past couple of months?  Absolutely.  The takeaways, however, have been priceless.  I have broadened my understanding of human anatomy and physiology, resolved my own major movement pattern deficiencies, and revamped how I design programming here at The Movement Program.

This experience has also cultivated a larger sense of patience, with myself and others.  The human body when nudged and cajoled with the proper stimulus is a miracle machine at healing itself.  The only problem is that it requires time to do its work.  For someone who is extremely competitive like myself, this can be a bitter pill to swallow.  I’ve said this before:  sometimes the hardest part of training is not training.  The disciplined athlete knows when to listen to his or her body to take time off.

I’m slowly coming back to fighting form and have been lifting pain free for about four weeks now.  I hope to return to my old numbers by summer’s end, allowing the march towards lifting heavy weights to again begin in earnest.

As the steel destroys, so too can the steel heal…

Today’s Muscle of the Day is the most important “beach” muscle:  the rectus abdominis.

rectus abdominis

This muscle originates on the pubis and inserts into the costal cartilage of ribs 5-7 and the xiphoid process of the sternum.  This muscle is largely responsible for lumber flexion.

We chopped up our normal two minute recovery window on our barbell session today.  EMOMs (Every minute on the minute) help develop the rare cardiovascular endurance component so often lacking in weightlifting and also force the athlete to lift while he or she is tired.  Recovery is usually about 45 seconds between each lift.

Following our barbell mechanics, we hit some light sets of five on the front squat.  We’ve been working a lot on ankle mobility prior to our lifting sessions and I am happy to see that many athletes are able to get deeper into their squats, while still keeping their lumbar spines free of flexion.  Once we finished up the easy squats, we hit a high skilled conditioning workout of one hundred double unders for time.  Fortification work of stir-the pots and side barbell lunges followed to wrap up the day!

Remember we have class tomorrow!  No class on Friday!


Self Myofascial Release / Dynamic Warmup

1 Round Clean and Jerk:  5 Front Squats, Lift off Transitions, Rack Delivery, Jerk Step Throughs, Punch and Catch Progressions.

Barbell Mechanics

11 EMOM Clean and Jerk

80% 1 RM Clean


Front Squats

3 x  5 @ 65% 1 RM


For Time

100 Double Unders


Stir the Pots

3 x 10 in each direction

Side Lunges (45/35#)

2 x 10 for both sides

6-12-13 MOVE1 6-12-13 MOVE2 6-12-13 Scores


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