TOP O’ THE MORNING!
Coincidentally, while I was down in Alexandria for the day learning how to better mobilize an athletes hamstrings, Sunday morning’s CFDC class was learning how to punish…I mean strengthen, the hamstrings.
1 x row 500 M @75% exertion
3 x 5 pull-ups & 5 burpees
1 x row 500 M @85% exertion
3 x 5 hollow rocks & 5 burpees
2 x wide stance inchworm & 10 cossack lunges
With that kind of a warm-up, I’m guessing people were aware that some it was gonna be a good one.
Strength 1: Good Mornings
Class was given roughly 25 minutes to work up to a 3RM Good Morning. Once established, everyone was to follow that was 2 sets of 3-5 reps at 90% of their 3RM.
Strength 2: Sumo DL Speed Pulls
The program for Sunday was 10 rounds of 1 rep speed pulls every 30 seconds done at roughly 50-60% of everyone’s 1RM DL.
Ben showing great form – he’s already initiated the lift, yet his back is still in excellent position.
Speed Pulls are explosive deadlifts – the emphasis is on getting the body as tight as possible and then exploding upwards with the bar. Despite what it sounds like, however, this is not a wrenching, uncontrolled movement. You must maintain near-perfect posture, especially a tight-midline, through-out the lift.
15 T2B, 30 Walking Lunges, 20 K2E, 40 Jumping Squats
With only one partner working at a time, each partner had to complete all required reps of an exercise before moving to the next. So, P1 does 15 T2B, then P2 does 15 T2B, then P1 30 walking lunges, etc.
Awesome work. Seems like a kick-ass class – sorry I missed it. However, I wasn’t being a complete slacker. No, I was off at KStarr’s Mobility Seminar down at Trident CF in Alexandria, which was really awesome. I definitely learned a ton which I am really looking forward to putting into practice.
KStarr working with Jimmy “BeastSkills” Bathurst during the seminar
Big take away’s for the weekend were: how much mid-line stability plays into most execution faults (yes, really, it is often as simple as remembering to breath, squeeze the abs, AND squeeze the glutes); how much of a difference 5 minutes of mobility work can make in bettering a lift; and, finally, that once you lose good position, you won’t regain it in the middle of a lift – yea, that last one seems simple, but honestly, it’s about more than remembering to do something mid-lift (i.e., drive the knees out). It’s about having a clear goal before you even start the lift what needs to be done to stop that bad movement pattern. Most often than not, it’s in the set-up.
More than anything, however, I was struck by how much of what was reviewed we already get coached on in class by Tom. We should all consider ourselves extremely lucky in that regard.