Michael Winchester has written a pretty great article on what it takes to make a good coach. Click here to read: The Quintessential Coach.
Also, in case the “younger generation” hasn’t seen it, here’s an all-time favorite featuring Coach Winchester.
This video has nothing to do with anything, but I thought it was cool.
Spencer Arnold – 100kg Deficit Snatch Triple (touch & go):
We are starting a pulling wave that I’ve adapted from a cycle which was written by John Dill of CFSS (aka Outlaw 1a). There will be some new movements that many of you may not be familiar with. Please take the time to watch John’s instructional demo videos which will accompany each movement. Also, with this amount of pulling and posterior chain loading, please make sure to get the midline/recovery work in as well.
1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec. DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – rest 60 sec.
Notes: The barbell should be loaded with 50% of 1rm, then 25% of the 1rm should be added in chain weight.
2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, rest 60 sec.
Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.
2b) 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
7 rounds for total reps of:
2 minute AMRAP of-
ME Muscle-Ups (7 rep cap)
*Rest 1 minute.
Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.
3X20 Reverse Hypers – medium, rest 60 sec.