02 Feb 2014
February with Ben & Chest
“There comes a time, thief, when the jewels cease to sparkle, when the gold loses its luster, when the throne room becomes a prison, and all that is left is a Coach’s love for his students.”
Tom showed you his unconditional love. Month to month we transition and get ready for new exposure. Cheers to him and welcome to February.
This month is getting you back to the fundamentals. Some say you can’t gain a significant amount of strength in 4 weeks; but with us you’ll see thats for people who don’t show up. This becomes the key to holding a strong physique, a unified stable trunk, and the overall solidarity of structural muscle. With some variable workout complexes and bouts of strength you’ll get plenty of time on the bar. We’ll have some fun with familiar workouts and new tests. And of course you will have tailored warm ups and activation drills to hone your skills and physique.
What is best in life? Regressions and progressions are an important staple in development. Know there will always be an option for the level of athlete you are. If things are to random and inconsistent we cannot develop motor patterns that will fuel potential.
Crush your enemies. Expect Tuesday and Thursday to be heavy week after week. For those of you heading for some Open Preparation, consider deloading a tad before the beginning; listen to your Comp Team Leaders advice for guidance on your path to becoming the fittest people on the planet. Test and get used to establishing safe strength maxes and stick to it week to week. We’ll have strength circuits following most bouts that will increase your time under tension, and show you a workout doesn’t have to be redlined to move you forward. Complexes Thursdays for those looking to master the barbell.
See them driven before you. Every Wednesday will be a gymnastics day and every other days complimented with gymnastics. There will be added skill work for those itching to improve whatever level you may be at. You have simple options to significantly move you to the next progression. If you bite off more than you can chew, you get caught choking on your own frustration. Build the foundation before getting all fancy.
Hear the lamentation of their women, and men. You are all suffering from gluteal amnesia. Expect to be exposed to multiple gluteal activations and strengtheners. In addition you will have some shoulder and spine preparation on the regular. This stuff may be sexy, it may be unsexy; but I do promise to keep it concise and to the point. Exposure to stronger erector spine and gluteals will not only correct your posture, they will thread the pathway to strong curves.
Don’t try to overcomplicate this month. You will have a volume of exposure to all the elements of a strength and conditioning program, with the added benefit of a good time. Their will be subtle variances to expose different muscles to specific jobs; listen to your body this month on what is doing the job, and expose your true weakness. When we say 90% effort, that means you will chase perfection in your strength. Position is everything. Become a precision blueprint for the functional human being.
Monday Routine
Warm
2 x 8 Wall Angels
2 x 8 Forearm Wall Slides (Click Here)
2 x 12 Single Leg Glute Bridges
2 x 6 Plank Walk outs (Stand on one leg and walk your hands out to a front plank and then back, switch legs between walk outs)
Strength
a1) Press 5 x 6-8
a2) Banded Pull Throughs 3 x 10 (Click Here)
*One set of each with 45-60 seconds rest between exercises.
Perform
Helen
3 Rounds for time…
400m Run
21 Kettlebell Swings 56/35
12 Pullups
*If you have overhead difficulty, please opt for the regular two-handed swing or ‘Russian Style Swing’
We expect vets and news out for this one. Old times out, new staples in!
Get better at things by doing them,
Chest & Ben
