Monday, August 18, 2008

A change of pace this week.

I thought I would post some of the lads session today because it might look a little different to what you've seen before.

Warm Up
Single Leg Hip Pop Ups - 3x8
Overhead Med Ball Squats - 3x8
High Step Ups - 3x5 each leg...this is a step up done on a box at mid thigh height. All the weight is taken of the rear leg and the step up is done driving through the heel on the box.
Cleans - 3, 2, 1, 3, 2, 1, 3, 2, 1...just to give you an idea of what this looks like in 'real' life...60, 70, 80, 70, 80, 90, 80, 90, 100kgs.
Box Squat - 3, 2, 1, 3, 2, 1, 3, 2, 1...just to give you an idea of what this looks like in 'real' life...100, 120, 140, 120, 140, 160, 140, 160, 180kgs.

This is an absolutely rubbish single.


So we did it again...I hate finishing on a crap rep.

DB RDL's - 3x8
Weighted Bridging - 3x60 seconds
Chest Supported Row - 6, 4, 2, 6, 4, 2, 6, 4, 2...I think you probably get the idea now.
Blast Strap Push Ups - 5x10
Lateral Woodchoppers - 3x8 each side.

6 comments:

Jonathan said...

Explain what a Single leg hip pop up is. Thanks

Anonymous said...

A hip hop up is also known as a supine bridge.

adrienl said...

hi will firstly thanks for answering my earlier q's and posting the row video. A few questions if i may

1)in this session what was the purpose of the wave loading schemes ( eg volume, prepare them for the heavy weight, or something else)

2) how much weight have you seen people working up to on the weighted bridge?

3) were these cleans full or power?

4) what was the cause for the large discrepancy in technique between those 2 squats? ( just lack of focus or something else)

5) what was the purpose of the large volume of blast strap pushups ? (scap control or something else)

6) finally with the rugby players do ever see the need for static stretching and are they doing any now , if so could you post it please?

again thanks for your time and i am glad the blog continues to call you back

Will Heffernan said...

adrienl said...
hi will firstly thanks for answering my earlier q's and posting the row video. A few questions if i may
No problem at all.

1)in this session what was the purpose of the wave loading schemes ( eg volume, prepare them for the heavy weight, or something else)
There isn't a short answer to this question. So rather than giving you a crap answer I will try to remember to come back to this when I have the time.

2) how much weight have you seen people working up to on the weighted bridge?
50kg for 60 seconds from memory.

3) were these cleans full or power?
A mix...some did hang cleans and some did cleans from the floor...depends what their technique is like.

4) what was the cause for the large discrepancy in technique between those 2 squats? ( just lack of focus or something else).
He's an idiot....will that do as an answer? Just lack of focus...we were trying to do them as dynamically as possible.

5) what was the purpose of the large volume of blast strap pushups ? (scap control or something else)
Because it's hard.

6) finally with the rugby players do ever see the need for static stretching and are they doing any now , if so could you post it please?
Yes and yes.

again thanks for your time and i am glad the blog continues to call you back
No problems...just try to do it whenever I can...which isn't as often as I'd like actually.

Anonymous said...

3) were these cleans full or power?

A mix...some did hang cleans and some did cleans from the floor...depends what their technique is like.

The question wasn't about starting position it was about the catch, right Adrienl? The answer is power cleans

adrienl said...

will thanks for answering my questions (nice and straight forward) and hoepfully for coming back to number 1
Also thanks anonymous yes that was what i meant but it was good to know that some were hangs and some were off the floor