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Week of 100718

July 17, 2010

Cycle: Summer 2010 (pdf)
Week: 100718

Supplemental Sessions

Two-Time-A-Weekers: If you can only do two sessions this week we suggest A and C.

Last week saw the return of wall ball to EmerFit with the added use of big doorways as targets. Many EmerFit veterans were surprised by the added difficulty of being required to hit the 10′ target. Newer folks found the wall ball exercise much more difficult than it looked.

We are building up to a wall ball challenge and last week’s encounter with the wall ball exposed a weakness in both our programming and your fitness. Monday’s blog post will include some more info about the functionality of wall ball and the upcoming challenge but as you can see in this week’s programming we are going to be spending some time with this exercise.

Primary Session A

Objective
Continue strength progression in the back squat and the push press. Lower body focused metabolic conditioning.

Warm-Up
10-9-8-7-6-4-3-2-1 reps of:
Goblet Squats
Push Ups
Sit Ups

Strength
Back Squat 3 sets of 3 reps, add 5 pounds from last session.
Push Press 3 sets of 3 reps, add 5 pounds from last session.

Conditioning
20 min max rounds:
Run 400m
10 Slasher To Halo
10 Jumping Squats

Primary Session B

Objective
Upper body pulling strength, thruster practice to failure, and lower body unilateral work.

Warm-Up

Run 800 meters then:
3 rounds of:

• 10 Shoulder Circles with PVC
• 10 Spider Mans
• 10 KB Swings

1) 8 minute Pull-Up Ladder with Shoulder Pass Through

In the pull-up ladder you’ll do one pull-up and one shoulder pass through. Then 2 and 2, 3 and 3, and so on. Do not go to failure. If you are unsure whether you will get the next set then reset to 1 and start over. Continue for 8 minutes. So you might record something like this in your journal:

1 1 1 1 1
2 2 2 2 2
3 3 3 3
4 4

Total reps: 35

2) Thruster Ripper (80% of Session A Push Press weight)

The 5-3-1 program being utilized by some EmerFitters uses a set to failure. It might be part of why the program works so well for adding strength but its also what makes 5-3-1 fun in that “it doesn’t have to be fun to be fun” sort of way. There is something exciting about taking a set to failure and knowing ahead of time that it is part of the day’s plan. You think about it all day. How many reps will I get? Can I push for one more?

The EmerFit 5-3-1 crew had nicknamed this practice “the ripper” and we’re going to use it in this training session with the thruster. Think of “failure” as a “positive failure”. We’re not going for form or mechanical failure. Going all out is no excuse for sloppy mechanics. Achieve proper depth and keep those elbows up.

Learn more about 5-3-1 at this Saturday’s Programming Seminar.

3) Lunge 100m with empty bar on your back.

The lunge returns but now its loaded. Enjoy!

Session C

Objective
Continue strength progression on back squat and pull-ups. General conditioning and wall ball practice.

Warm-up
3 Rounds of Barbell Complex #2

• Power Clean
• Press
• Back Squat
• Good Morning
• Press Behind The Neck
• Front Squat

Strength
Back Squat 3 sets of 3 reps, add 5 pounds from last session
Pull-up 3 sets of max reps

Conditioning
4 rounds
10 Heavy KB Swings
15 Wall Ball Shots
Backward Sled Drag (90/135 lb)

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