I hope you’re having a fun and relaxing weekend and, of course, enjoying the incredible weather.
As you may or may not know, I’m in NYC for the weekend and just several hours away from presenting my Maximum Strength Squat, Press, & Deadlift seminar.
After 2-months of preparation, I couldn’t be more excited to get this seminar underway and work hands-on with the attendees to improve their strength, performance, and coaching abilities.
I’ve actually gotta start heading over to the facility (it’s being held atCrossFit 5th Ave) so I need to get off my computer and make my way to the subway.
In the meantime, I’ve got a bunch of great info for you in this installment of The Week in Review.
Monday’s Strength Lesson: Don’t have full overhead range of motion (ROM)? Try this drill out for improved mobility.
Often times, limited overhead ROM is caused by tight shoulder extensors such as the lats and triceps. Likewise, poor upper back (t-spine) mobility will drastically inhibit shoulder flexion ROM.
What to do, what to do?
The Bench T-Spine Extension, as demonstrated in this video, attacks all 3 issues in a single movement. Lengthening both the lats and triceps while simultaneously working to extend the t-spine, this drill is a huge bang-for-your-buck movement that will help you get overhead safely and efficiently.
Tuesday’s Strength Lesson: Looking for a challenging new ab exercise?
Give the Bodysaw a shot…
An overall fantastic drill for improving anterior core stability, the body saw is an advanced plank variation that can not only improve performance but actually decrease your likelihood of sustaining back pain and/or injuries.
*Important Performance Cues*
Maintain a neutral spine throughout the entire movement. Don’t allow your lower back to cave in towards the floor.
Keep your heels, hips, and shoulders in one line. Don’t allow your hips to hike up or sink down; you want your entire body straight like a board the entire time.
*To Make it Easier*
– Don’t push back as far. Simply reduce the total range of motion (ROM).
*To Make it Harder*
– Pause at the end ROM for 1-4 seconds on every rep prior to sliding back forward
– Perform it on a single-leg.
Wednesday’s Strength Lesson: Get your head bands and short-shorts ready because it’s time for a new installment of Sample Workout Wednesday!
This specific training session is designed to improve speed and explosive power in the Squat & Deadlift. Don’t take it lightly, though, because this workout is *extremely* challenging and should be completed with minimal rest between sets.
1) Box Jump: 3 x 5
2) Back Squat: 1 x 3 (work up to a top, maximal effort, set of 3 – VERY HEAVY!)
3) Dynamic Effort Back Squat: 6 x 2 @ 65%1RM
4) Dynamic Effort Sumo Deadlift: 8 x 1 @ 75%1RM
5a) Cable Pull Through: 3 x 12
5b) Prowler Stride: 3 x 60ft
Thursday’s Strength Lesson: What is the best way to work up to a 1-repetition maximum (1RM)?
Truth be told…there isn’t a single “best” way.
Rather, the most ideal progression entirely depends on the individuals strength, comfort & readiness levels, not to mention a variety of other factors.
That being said, I’ve designed a general guide outlining a number of important steps to take while working up to a new 1RM.
“When things go wrong as they sometimes will; When the road you’re trudging seems all uphill; When the funds are low, and the debts are high And you want to smile, but have to sigh; When care is pressing you down a bit- Rest if you must, but do not quit.
Success is failure turned inside out; The silver tint of the clouds of doubt; And you can never tell how close you are It may be near when it seems so far; So stick to the fight when you’re hardest hit- It’s when things go wrong that you must not quit.“
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