Coach House. House.
Day 1 of De-Load Week: Complete. A good day in the gym – a good Labor Day Weekend overall. Much was accomplished and many good things are right around the corner. Saturday Training, the Fittest Games Lottery, Remote Coaching… what?!?!
All in good time, my friends, all in good time.
For my part, I have to say that my eyes and ears are open to all kinds of new things – I will be partaking of what I would call “re-building” – aided in large part by Crystal Bold (on the nutrition/lifestyle/recovery side of things) and Coach House and Estes (on the movement/physical/performance side of things).
I am going to make myself an experiment and student of their methods, and in the process (if all goes well) improve my health, wealth and performance. I’ll keep you updated with any/all relevant happenings!
Hope you all had a great weekend – make sure you stay on top of the little things this week!
Week 9 Training: 13.09.03 (DE-LOAD Week)
A. 7×3: Vertical Snatch (from Hip) – AHAP w/PERFECT Technique – E90S
Notes: The Vertical Snatch should be executed by “unlocking” or pushing the knees forward (“power” position). The torso should remain perfectly vertical, with shoulders directly on top of the bar or slightly behind the bar. The bar should never leave the hip crease until full extension and the 3rd pull under the bar begins.
B1. 3×3: Snatch 1st Pull w/3-Count Pause (just above the knee) – @ 90% of 1-RM Snatch – E90S
B2. 3×4: Snatch Grip Push Press with 3-Count Lockout – @ 90% of 1-RM Snatch – E90S
B3. 3×1: Triple Broad Jump – AFarAP – Rebounding with No Reset or Pause – E90S
Notes: Start a new movement every 90 seconds. B1: Should mimic the first pull of your snatch exactly. Hold for 3 counts at the top of the knee with perfect positioning, back angle, back extension and scapular retraction. B2: Dip, Drive and hold the lockout for a full 3-count. B3: Do not pause or reset — all 3 jumps should be consecutive.
C. Jog 800m @ CP
D. 3×5/5: Turkish Get Ups – Increase Weight Each Set (Ex: 5/5 @ 16, 5/5 @ 20, 5/5 @ 24)
E. Mobility, Soft Tissue Work and Stretching as Needed