Tonight I want to assuage your fears.
You may have sucked at Box Jumps on Monday. You may have sucked at Chest to Bar Pullups on Monday. But…
Come closer. I’m going to whisper a secret in your ear.
(it’s all part of the plan)
Our sport has some serious overuse injury concerns. Just like any sport. If a football player (that’s “American football” for you Brits) practices full speed, full pads, year around, he will end up with no knees or brain capacity by the time he is old enough to compete in the masters division. I have purposely held back on programming the most injurious movements during the off-season, so you guys—DUH—don’t get injured.
We have taken the time to do non-ballistic strict (weighted and without) Pullups to build upper-body pulling strength and allow for some hypertrophy to protect the joints. When the time comes to do one-billion “butterfly” Pullups, you may be the only “elite exerciser” on earth who doesn’t develop a SLAP-tear (not guaranteeing that, btw).
We have developed the Olympic lifts which not only teach explosiveness and hip-extension, but also teach the ability to RECEIVE force and control it. Hmmm… Where would this help? Maybe your 99th rep of 24″ Box Jumps? I don’t know; just a thought 😉
Your Pullups will be there when they need to be—except you will be able to do more. Your Box Jumps will be there when they need to be—except they will take less out of you. Believe it or not; your collective suckiness is part of the plan.
*insert evil laugh here*
20 minutes Clean technique work.
Notes: You may work up to a heavy single if there are no technical flaws. Concentrate on maintaining torso position off the ground. The hips should not elevate ahead of the shoulders. Also, make sure you are pulling to a fully open hip and NOT jumping forward. If you are jumping forward or suspect you are, put a chalk mark on the floor to make sure you are fully expressing the articulation of the hip and NOT jumping to the bar.
3 rounds for time of:
5 Wall Walks
7 Muscle Ups
15 Deadlifts @ 275/185#
Notes: The Wall Walk begins lying chest-down on the floor with the bottom of the feet touching the wall. The movement ends when the CHEST (nipples, not belly) touches the wall. There is no standard for how to get down. Muscle-Ups should be performed with a full turnout and extended elbow on each rep.
1a) 3X20 Reverse Hyper – medium, rest 60 sec.
1b) 3XME L-Sit Hold – rest 60 sec.