MON: December Programming Prep

Absurd to think that 2018 is almost over and we are entering into our last month of fitness for the year. We’ve got a ton of exciting additions coming your way in 2019, but we can’t lose sight of the importance of finishing out 2018 strong and setting yourself up to hit the ground running in all things 2019 at P360.

December Cycle:

Monday: Varied
Tuesday: Back Squat Progressions
Wednesday: Varied
Thursday:  Snatch Progressions
Friday:  Varied

Primary Lifts

Absolute Strength: Back Squats

• Feet, Hands, Back are our priorities.

  • Feet – Let’s get running shoes off.

    • Why? Especially for newer squatters to feel the ground properly, and to work on proper muscle activation that a thick sole will blunt.

  • Hands – Check grip. Wrists are neutral (which may mean wider for less mobile folks). We should be able to fully squeeze and pull down.

    • Why? So we can fully access and utilize our lats for strength and stability.

  • Back – Get it placed properly and feel that tension in the back that holds the bar in place throughout. Be very tuned into the tendency to lose that tension, make it a focus.

    • Why? To protect the spine and maintain position.

• Control the Eccentric.

  • Bouncing is “fine” when done properly for seasoned lifters. Slamming to the ground and grinding back up is not using the bounce. Beginners and intermediate squatters should avoid this entirely and focus instead on control.

    • Focus on maintaining tension in the bottom position and be receptive if your coach issues a form of tactile feedback to guide you (MB, box, etc)

• Knees Out!

  • On the way down (eccentric) and on the way up (concentric).

    • Why? A large part of the problem for folks with your knees crashing in, is you’re not paying attention on the way down and it’s too late to correct it when you are trying to stand up.

• Appropriate Loading

  • 5R sets shouldn’t be an all out “grind” to complete.

    • Why? 5R should be challenging but repeatable.

  • Belts are not suggested below 80-85%.

    • Unless you are specifically rehabbing something, the belt is a crutch that should be avoided. It’s a great opportunity instead to work on diaphragmatic bracing and oblique activation like dead bugs.

Strength Speed: Snatch

• Feet, Hands, Back (shocking similarities!)

  • Feet – Remember that OHS stances are usually slightly different from standard back or front squat stance. Week 1 lets get comfortable with where our feet start (under the hips, toes out) and where they land (somewhere around shoulder width, HEELS FLAT).

    • Why? OHS require much great demand on total mobility for efficiency, and the overhead placement of the bar may require a slight shift in stance to make space.

  • Hands – Find that wide grip (bar in the hip crease) and then hook grip it. Snatch grip is more difficult in the hands, and hook grip makes it easier.

    • Why? Hook Grip keeps the bar closer and more secure during the turn over. It might be uncomfortable at first, but getting used to it will lead to a safer, and more effective lift.

  • Back – TIGHT. We often forget this piece of olympic pulling. The shoulders need to be locked into place by the lats, and finding extension in the back, with a solid brace.

    • Why? A tight back/extension with tension in the lats on the pull, translates to a more connected catch establishing tension immediately on the upward push.

• “Speed Through the Middle.”

  • Fluidity – Once we’re at the top of the knee, be quick about it. Pull and extend.

    • Why? If we hang out around the knee too long we risk losing power and balance in position.

• “Move Your Feet!

  • Extend to the toes and shift quick. Whether power or not, get the feet shifting outward with aggressive purpose of catching the bar.

    • Why? To make space to drive the body under the bar.

• Pull UNDER.

  • You pull the bar UP, and the body DOWN.

    • Why? Efficiency. How quickly can we meet the bar at it’s apex is how efficient we are in the lift.

• Prioritize in Order:

  • Technique

  • Speed

  • Power/Strength

Personal Progress Benchmarks (PPBs)

We will have the following Personal Progress Benchmarks in December.

Aerobic Power 1 (AP 1)
30/15 Pull-Ups
100m Run
30 Goblet Squat Cleans (44#/26#)
100m Run
30 H2H Swings (44#/26#)
100m Run
30 Goblet Reverse Lunge (44#/26#)
100m Run
(x1)
—
1 Mile Run

Purpose: Develop longer duration fitness but keeping a very high intensity. Increase our overall ability to do work. One of the more productive PPBs that we have towards better all around results and physical fitness.

Lactate Threshold 2 (LT 2)
25 RKB Swings (53#/35#)
10 Push-Ups
400m Row
Then, Rest the remainder of the 10 minutes until your heat is back up.
(x3)
Record total time of all three rounds. 

Purpose: Short duration, extremely high output. Developing our fitness that is used for highest level of intensity.

As always, we’re here to help at every step of the way. Use us.

-Julianne

Monday, 12.3.18

For Personal Progress Benchmark (PPB)
Aerobic Power 1 (AP 1)
30/15 Pull Ups
100m Run
30 Goblet Squat Cleans (44#/26#)
100m Run
30 H2H Swings (44#/26#)
100m Run
30 Goblet Rev Lunge (44#/26#)
100m Run
—
1 Mile Run
Track Total Time
(Download Tracking App: iPhone / Android)