Starting position was jumper’s choice – either static (feet planted) or dynamic (lifting the feet and rocking back slightly to initiate).

The requirements of seated box jumps are a great tool for bettering any squat – the need to gather maximum tension in a low squat position before explosively driving upwards has tremendous carry-over. It should also help to get the CNS inline for Olympic lifts, mimicking the open-hip explosion up out of the bottom position. Perhaps it was no surprise then that the seated box jumps were followed by a barbell complex Thursday night including cleans and front squats.

Options for the night included choosing a weight to work with across all 8 sets, or starting lighter and adding weight each set.

Compare this barbell complex, which was clearly a more strength driven workout, to the barbell complex we did the second week of July, which was clearly more of a metabolic-conditioning focused workout. Differences? Similarities?

At first blush, the big difference would be the amount of weight you could use. However, the structure of the two workouts (strength vs. met-con) means the differences still lead to a similarity: a “break down” of form at maximum effort which begins to inhibit your efforts. Actually, although the term “break down in form” is often used, in all likelihood, it’s actually an amplification of the flaws in your technique which can no longer be overcome by your strength or speed. In other words, this is the meat of workout. The guts of it. This is where you can learn where your faults lie, and what you need to work on to get better. Overcoming those faults will lead to better form. Better form leads to more weight or more reps. More weight/reps leads to increased strength and fitness.

So, the moral of the tale is this: worry about perfecting your form, and strength, speed, and fitness will result naturally.

PVC held in a radially deviated, semi-supinated fist (no, really, that’s the closest anatomically correct description I can come up with…) with the PVC held parallel to the forearm while keeping both the elbow and shoulder joints at 90 degrees so that…oh, forget it.

You know what? The last time we did this stretch, I said I would take a picture. It didn’t happen. I will remedy this on Sunday. For both stretches. Promise.

By the way, if you happened to notice that any form of Birthday beat-down was somewhat absent from Thursday’s class, you might want to hold on to those sighs of relief. Sunday mornings = more room, more equipment, & more freedom. Don’t say I didn’t warn you.

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