Ewwwrrrggghhhh. Sommer kommt! It was warm and muggy out today, but the school’s cafeteria was like an icebox. Enjoy it while it lasts, because once the gym opens…it will be as hot as Hephaestus’s forge! (See how many mythology nerds are out there…) No AC folks!
Today’s Muscle of the Day was a actually a collection of three muscles known as the erector spinae.
Together these muscles are responsible for extending the spine. They originate at the spinous processes of the ninth and twelfth thoracic vertebrae and insert up around the first and second thoracic as well as the cervical vertebrae as well. These are the muscle groups that are a big part in helping keep your chest up as you start the first pulls in your clean or snatches.
Our barbell work was light and quick. We did some split jerk doubles. I’m really liking the growing aggression and fierceness I am seeing in lots of my athletes as they throw caution to the wind and dive under that bar.
The conditioning was less barbellcentric today as I am slowly learning the importance of backing off not only on the intensity of our lifts but also backing off on the volume at certain stages of our monthly cycles. It seemed like most athletes today wished for something heavy and nasty. They didn’t get that. Instead, they got the tabata from hell! Haven’t seen this many “kill me now” faces in a while. But the Movement Program is filled with soldiers and no quarter was given on this workout. Well done for everyone really getting into this workout! Really proud of Ben McCool on the overhead squats. Ben has been struggling in that bottom position for a while, but he tore it up today. Awesome job, Ben!
Welcome Maggy Carka to The Movement Program! She just started her first day of the Foundations course and hit The Movement Program Entry Workout. Pullups and pushups need some work, but the squats looked excellent! Congratulate her when you see her!
As for the rest of you, get to bed early tonight and stay hydrated as the weather continues to warmup!
Myofascial Release / Dynamic Warmup
1 Round Jerk Warmup: 5 Push Press, 5 Push Jerk, 5 Jerk Balance, 5 Jerk Step through, 5 Split Jerk.
6 sets of 2 @ 65% of 1 RM
*1-2 minutes recovery between each set.
8 Rounds of 20 seconds of work, 10 seconds of rest. 1 minute recovery between movements
American KB Swings (24/16 kg)
Overhead Squats (45/35)
*Score for each movement is lowest rep count per work set.
3 x 10 Banded Side Steps
2 x 2 x 10 seconds Single Leg Bridge Holds