Lorimer Moseley is a world renowned pain researcher. He’s a gifted speaker and he makes the latest science of pain accessible and super interesting.
Pain lives in the brain
Pain is conceptual
Pain is an action signal
Even if you are not in pain now, someday you may be. Set aside 25min to watch this video, its worth it.
You can find more information in his book: Explain Pain
Andy
Friday’s Workout:
Warm Up: 6 efficient minutes of
6/6 Banded elbow circle
6/6 Scorpion
6 Cuban Press
6 Push Ups
6 Pull ups
Skill/Tech: Bench Press
Warm up your bench. You should go over the weight you are going to do in the workout. Get your pull up all ready as well.
Workout: Lynn – Start at :25
5 Rounds for total reps
Max reps bench press (bodyweight/60% of body weight)
Straight into
Max reps of pull ups
Rest as needed between rounds. 25 minute time limit (roughly a round every 5 minutes).
Coaching Points: Perfect time to take advantage of all that bench press we did last month. Stay tight and taught under the bar. Don’t protract at the top.
There are many different strategies here. All of them have their value. Maybe go 80 % every round to keep you numbers somewhat consistent. Personally I have always treated this workout as 5 maximal tests. Sure my numbers drop of but I am testing maximal effort multiple times. This has always gotten me a better score (and tuckered me right out!).
Dasher and I did this workout yesterday. Its a doozy. 5 pretty good heart revving hits. Bring your resolve. 
Warm Down: Coach’s choice for stretching out the entire shoulder girdle. Personally I like the 4 positions on the banded shoulder stretch. Roll out those forearms as well. Don’t be a fool and not stretch after this one. Keep at it throughout the day and following days.
Saturday’s Workout:
Warm Up: Coach’s choice
Skill/Tech: Hang clean
A. Tall clean to the bottom of power position – 3,3,3
B. Tall clean to bottom of squat position – 3,3,3
C. Warm up hang clean – Go above workout weight
D. Warm up pistol – Set up appropriate scaling if needed
Workout: 2012 Regionals Gauntlet
In teams of 3:
1000m row
25 Pistols
15 Hang cleans (225/135lbs)
Gauntlet style means that you cannot move into the next movement station until the person in front of you has gone. So…
First person goes on the rower and does their 1000m row. When they are done the next person on their team starts the row. The first person does pistols. The second person cannot do pistols until the first person is done. Same for the cleans. And so on and so on…..
Scale the clean as needed but it shouldn’t be easy for you. Nothing you can do more than 3-4 of when you are tired.
Compare your time individual time on this to May 14/2014.
Have a great weekend!
House of Shepherd
I put up a petition. For an unknown reason, someone wrote qualifiers on it, like: only active Sunday evening participants can vote, and an arbitrary deadline of Nov 17.
Both of these statements are invalid as I did NOT write them on the petition. Come on Madlab, you're better than this.
Wendy put up a petition for a Sunday class @ 4pm. I have not signed this but I fully support this and would like to add a Sat afternoon class if possible to the petition. Either or works. For parents the 10am class (weekend activity time for kids) is NEVER an option. If this petition is going to be taken down before Monday can I please have my name added.
Thanks