part 1:
A. HB Back Squat @ 30X1; 3-4 x 6; rest 2 min - 80-90% effort -solid out of bottom
B. Hang Clean - high hang - build to a tough single in 7 min on timer - fast out of bottom
A. #135(4)/#155(4)/#155(4)/#165(3)/#165(3)/#165(3) - focused on solid reps without the hippy hula hip wiggle
B. #123 power, then #133, #138, and #143 with squat - i wasn't pausing at the bottom of my dip and im not sure if that's optimal for this sort of work - Any preference on that? I did focus on dipping with a perfectly straight torso, with bending in the knees.
Rested about 10 mins
part 2: Row Sprints for meters:
1 min @ 95% effort rest walk 4 min b/t sets x 6 (GOAL is same output per set - but at high effort!)
subbed airdyne for rower as the class was using every single one of the 15+ rowers!
Cals: 30/26/25/25/29/27
miles:. 46/.42/.42/.43/.46/.45
Dulce Report: she showed up late and could only do one of the two parts. She started to go for the sprints, and I made her do the lifting instead. She did fairly well on the tempo'd squats, getting up to #145 for sets of three, but she tends to put her feet a little too wide which causes her knees to turn in and she drops the last 6" of her squat very suddenly when doing tempo, as if she can't hold the form any longer. I will video her next time, but I did give her cues to correct this.
When I watched her do the high hang cleans, she was dipping forward and trying to create all her power with her upper back instead of her legs, so I had our o-lifter friend come over and demo and then help me give her cues until she started fixing that. She worked with #83 for about 10 mins and it looked a lot better by the end of it. Also, she has ridiculously long arms and when she held her clean grip (like mine used to be at DL distance) the fuckin bar was at mid-thigh. So I had her widen her grip. Still wasn't in the pocket, but cut too inches off the distance the bar had to travel nonetheless. I will look into shifting her grip for future clean work.
1st - Wiggle, wiggle, wiggle, wiggle, wiggle, wiggle, wiggle!
ReplyDelete2nd - Do not pause on the dip. The point of working from the hang position is to train yourself to move the bar explosively from above the knee to pockets - getting the load up with the hips. Pausing with the bar at the top of the knee is like doing a negative, which is just wearing your ass out. Commit to the movement. down - UP!
3rd - You made the right call on making Dulce lift, but dont forget that sometimes she does need to Aerobic work, and when it's RXd, she needs to go to the dark place.
4th - Her squat looks like the last shit I took. Until you fix it (YES, YOU, COACH) she shouldn't be moving anything that even resembles heavy weight. Tempo's squats would be an excellent substitution for her as well since she sucks at maintaining tension in the squat.
High Bar back squat @3131; 8-12 reps; rest 3 minutes x 6 sets. Empty 45# bar for 2 sets, add 10# after every subsequent 2 sets.
5th - Clean grip is - thumb and a knuckle from the knurl mark- for everyone. Long arms, short arms, Mexicans, fatties, whoever. Make her do it, like I made you do it. Also like how I made your mom do that thing. And it doesn't matter if she likes it or not, she just has to do it (talking about both Dulce, and your mom here)
Dulce's squat is not bad enough that she needs to go to an empty bar. I don't know wtf she was doing in Savannah, but she kind of embarrassed me. I have never seen her squat like that before.
ReplyDeleteAlso, my clean grip is only a thumb so NYAH!
Thanks for the words on the dip. I fuckin hate pausing, and you're telling me what I wanna hear.
Assess, don't guess. 3131 x 8-12 reps is a lot of tiring work. Start with the empty bar, and make sure she can so it right before you move up. It should never be heavy. Not sure? Try it yourself for a set, you'll see.
ReplyDeleteI have no doubt it's tiring. Just like re-programming Dulce an entire squat program is too tiring for my brain right now.
ReplyDelete