Friday, Oct. 1







A. Handstand work 20 minutes
Beginner
-body line on your back 60 sec
-body line on your stomach 60 sec
-work on walking your way up the wall and holding your body line.
Advanced
do the body line on your stomach and back for 60 sec each and have someone push down to break your body line.
Handstands- chest to the wall. Practice pulling away from the wall with a partner and then practice breaking the body line (shoulders first and then hips) and reestablishing the body line.


B. butterfly push-ups x 5
push-ups x 10
squat (hip) snaps x 5 (advanced folks can jump onto an elevated surface)
air squats x 15
1 minute rest after each round
7 rounds

All of B can be scaled. Ask your coach for suggestions!

Pull-Up Drills




Both Ido and OPT gave me some new ideas for pull-ups drills, specifically working the negative for those who do not have a pull-up yet, and then moving onto weighted negatives. Also, if you have 5 perfect pull-ups you can start working on your one arm chin-ups.

Thursday, Sept 30, 2010



A. 2 halting clean deadlifts (3 sec pause) + 2 hang power cleans and 2 power cleans 70% 1RM -rest 2 minutes
3 sets

B. back squats - beginners do 2 sets of 5 reps @ 3212; advanced do 3-4 reps for 4 sets @ 2212- rest 2 minutes

C. Run 2 Km ( and no complaining!) For Time

Contemplation

September was a month of learning for me. First my course with OPT on Program Design and then our week long adventure with Ido Portal. Learning should always be an experience of discomfort for the student; without discomfort there is only a passive acceptance of information. Of course, there is the extreme opposite of passivity, which is an outright refusal of the new. This brings me to EGO. In my experience as a coach, ego is the primary obstacle for any athlete who wants to excel. Ego manifested looks something like this: "At my gym I am used to doing it a different way," or, "I don't have the flexibility to do that," or "I come from a powerlifting/gymnastics/olympic lifting/yoga/running background so we do not focus on that." These are all EXCUSES that people use to deflect responsibility for failure. My humble recommendation to you is to embrace your weaknesses and attack them with vigour. It is no surprise to me that the folks at flux that were willing to let go of their ego are also the ones that have improved the most over the years.