How did the CF Total go? 

Did you plan your lifts well? PR? Could you have gone heavier? Post your S/P/D breakdowns. 

So, what to do on Max Effort Squat/Deadlift day after y'all maxed out yesterday (or most of you...I know some of you didn't show, we'll talk about that later)?

How about the clean and squat jerk? Those of you with poor overhead mobility will have an interesting time with this. Regardless, everyone should read thoughts on clean technique. 

And the split snatch?

WU: 
3x10 DB lunges
DB deadlift
DB hang squat clean
DB push press


Mob: overhead stretches, partner shoulder stretch, the Russian Baby Maker Elana wants to do, Sampson, couch, pigeon

WOD: 
Clean and squat jerk
Warm up w/empty bar 2x10
5-5-3-3-3-2-2-2-1-1-1's til 1RM

Split snatch
Warm up w/empty bar 2x10
5-5-3-3-3-2-2-2-1-1-1's til 1RM


Supp:
3x15 
Reverse hyper
GHR
GHD

What are everyone's plans for the new gym? Moving? Staying? Let me know. Right now, Powerlifting is not likely to move.

Today's class will end promptly at 11am, so be on time! Starts at 10am. 

Also, next Friday (when my kids play at the Dome, is probably going to be canceled or moved to a different day (W or Th). Preferences? Prob 5:30pm W or Th.  

I apologize for linking to a blog on the Fri post that had some questionable material...I'll give a warning next time! Also the post I read earlier was not the one that popped up on Friday. 

How to deadlift, from a different perspective. 
The snatch grip deadlift (musclebound man picture at top, it's T-Nation, what do you want).
Our favorite rockstar, Gary Taubes, had an interview in the CF Journal! Get a subscription, you won't regret it. 
And, how to bench. Some useful stuff here. 

Raw Oysters:
Depth squat
DB squat clean and presses

Company Burger Cornhawg:
Max effort clean and jerk
Deadlift, clean pulls, power clean, squat clean progressions. 
Push jerk/split jerk work
8-6-4-3-3-2-2-1's til 1RM

Strawberries: 
Pick a marker you want to test yourself on:
1) Max unbroken KB swings 1.5/1 pood
2) Max strict pullups or chinups
3) Max 200m run
4) Max box jump

Last night my little baby children won their playoff game so next Friday they're competing in the state championships (division 4A) in the Superdome! 

Stuffed mushrooms: 
2 x 250m rows

Box jumps from a squat (ooohhh!!! WHAT NOW)

Mobbin': 
Group stretch, individual stretching as needed

Bacon Omelette:
Snatch grip deadlift
Snatch pulls from the hang
Hang power snatch
HPS into overhead squat
Hang squat snatch
Squat snatch

4-3-3-2-2-1's until 1RM

Grilled Broccoli:
Find your max box jump

Finger Food:
Sled push/pull, reverse hyper, external rotation w/the kettlebell.

Meat and Potatoes: 
Unchanged from last week. Close Grip Bench.  2x5, 1x3, 1x3, 1x3, 8x3. Rest 1 min between sets.

As always: begin with the bar for as many sets as necessary to feel loose and warmed up. Increase the weight with smallish jumps depending on your strength level and begin the dynamic work sets with about 40% of your 1RM on the bar, sets of 8 should be around 60 - 70%. These reps should be performed with compensatory acceleration. 

Fish Oil: 
Oly lifting (all that snatch work from last post), goat work, a metcon to prep for FBG6. 

Dynamic Effort Squat

Finger Food: 10 GHD, duck walks, play with seated box jumps, hip stretch/wall stretch/pigeon stretch. Foam roller.

Meat and Potatoes: Dynamic banded squats. Try a little heavier band (maybe blue) than you did last week. Do not use green or higher. 

Progression: 2x2 (same weight for both sets), 1x2, 1x2, 1x2, 8x2 (same weight for all 8 sets). Rest 1 min between sets. Make sure to have a spotter, and if you're spotting, be proactive about helping rack the weights and being ready for your lifter. 

Fish Oil: GHR and more stretching. Do the 10am WOD.



Oly lifting:

 Take a look at Ben's explosiveness and quick turnover. I think we'll try a few flushing sets Sunday, after taking the snatch up to a 1RM. I know I need to build my power and speed in the pull.  Ben is the USAW coach I worked with in Sac this summer. Read this from Mike's Gym. It explains the Bulgarian weightlifting system, including a program for working the Oly lifts. This is also a good summary of the Bulgarian training principles, and the Wall Street Journal provides a good overview as well. Bonus points: Abadjiev's lecture on training. 

Also, this is one of the SCARIEST things (you've been warned!) that I've seen in a while. Human Centipede still wins, but barely. SFW though, and a good example of a straight up hunter. LIKE A BOSS.