Coaching Log - May 13th, 2012
**(Note, I just copy and paste what I write here onto the gyms blog. I only coach once a week and specifically strength Sundays hence a bias for all my coaching logs)**
Happy Mothers day to all you Mothers and soon to be mothers!!
Yes the gym will be open.
So, even though Sundays are strength oriented… I have been making a focus for the first 10-15 minutes on mobility, then strength with technique focus. Today will be slightly different. I’m going to do a mobility piece then a skill focus then some strength. I’m going to give this a shot to help on things we do in the gym.
Today we will do a little focus on pull ups and performing a better kip for the kipping pull up. Granted most of you can do it, this will help with technique and better skill transfers and for those that are still working on it, this will hopefully help you get there.
So if you can’t make it in to the gym today, you can watch this video:
http://vimeo.com/32019377
Jeff Tucker is the guy who teaches the CF Gymnastics certs and makes an AWESOME point about the kip. In short, the pullup/kipping pull up/butterfly pull up are an upper body movement that should be started with the LATS, not the hips. The hips are only there to help create momentum at the bottom.
I will go over this a bit more during the session. Don’t worry for those that are busy today. I will do the same thing next Sunday.
Mobility Focus:
Front Rack -
http://youtu.be/xE4N6G4xJHU
Gymnastics Technique Focus:
Pull ups/Kipping Pull ups
Olympic Technique Focus :
Jerks -
• Dip Jerks - Learning how to use the legs
• Difference between Power Jerk / Push Jerk & How to do them
• Split Jerks
Strength:
1 Power Clean + 2 Front Squats + 1 Jerk (Split/power/push)
1+2+1 x 6 @ 80% of Clean and Jerk Max
Deadlift 3x5 @ 75-% of max
Core:
Med/slam ball V up complex
5 V ups with ball held in hands then 5 V ups with ball held with feet
3 Rounds -
• 5+5 (10 reps) (use heaviest ball possible)
• 20 Med ball Trunk twist (use same ball for the v ups)
