bigpieceofchicken.com Blog

From 120201

BB Gymnastics

20 minutes Split Jerk technique work.

Notes: Work on creating space under the bar. Make sure, after elevating the bar off the chest, to actively push down as quickly as possible. Notice the height of the bar when Chad is holding it in the rack position and compare that to the height it is at when he receives it overhead. This is what I mean by creating space under the bar (watch the video until the end, the lift is repeated in slow motion).

From 120131

Strength

1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.
2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80% – rest 75 sec.

Conditioning

4 rounds for total Sprint time of:

100m Sled Drag (Westside style—heal to toe) – HEAVY AS FUCK
200m Sled Sprint – with 1/2 the weight of the drag

Notes: Sleds should be loaded very heavy for 100m drag. After completing the 100m drag quickly remove 1/2 of the load, leave it at the end of the 100m route, sprint back to the beginning, then back to where you left the weight. Immediately reload the sled and repeat. The Sled Drag is not timed, but the sled sprint is. DO NOT rush the Sled Drag. Each step should be heal to toe—video will be posted in the morning.

*Rest 5 minutes.

5 minute AMRAP of:

Weighted Muscle-Ups 20/10#

Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.

From 120130
BB Gymnastics
1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO

Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.

1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. VIDEO DEMO

Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position