STS 9-19-07 & The Sectionals Beatdown

Do you know what my favorite part of the game is? The opportunity to play." -Mike Singletary

http://www.youtube.com/watch?v=uy2ElkOuNF0

Posted that again because it's just so awesome to watch. Imagine training so that each time is different than the last time and each session pushes a new threshold of fatigue. Now stop imagining it and make it a reality. Seriously.

With Sectionals under way it's crunch time for everyone. While this is the point to fine tune the high-level concepts of your game, don't fool yourself into thinking that where you're at physically now can't be improved in time for The Show. We are a month & change away from Nationals and if you've been working hard consistently then there is still time to make significant strength, speed, and recovery gains. Time for another check-in to make sure you're doing what it takes to get you where you want.

Yesterday's workout:

Movement Prep: same ol' story. Added 2 sets of overhead squats with the bar and 3 sets of quick-drops. Btw...if you're still not jump-roping as either part of your MP or workout then you should feel real guilty right now. Have I taught you nothing!?!? You're killing me smalls.

Functional Lifts:

5 sets of Hang-cleans. Last two sets were hang-clean to push press. Just cuz.

3 sets of Jump-shrugs- did 6 jump-shrugs then finished with 4 regular deadlifts. Coretastic!

3 sets of Front-squats @ 8 reps

2 sets of 1 leg step-ups @ 8 reps...http://www.youtube.com/watch?v=cXngKlZhqiQ

Interval Training:

For this I did a set of 10 push-presses at 135lbs then immediately did 12 box jumps, rest 30 seconds and repeat for 3 sets.

http://www.exrx.net/WeightExercises/OlympicLifts/PushPress.html

This superset was awesome because of the progression/regression involved. The push press is hip-initiated and requires the body to enter a 1/4 squat to begin movement and generate power. And the box jump obviously uses the entire legs & core to generate the vertical leap. So you'd go from small (but equally powerful) squat to 3/4 squat for box jump back to 1/4 squat movement. Filthy. And really, really effective.

Finished with core & upper-body circuit that consisted of:

Pull-ups TF to hanging leg-raises TF
GHD's sets of 20
Plyometric push-ups- both feet & hands off the ground TF, then hands-only TF
Medicine ball twists
Sit-ups w/weight

Went through circuit 3 times w/no rest. Finished in 1 hour and 5 minutes and did more work in 1 hour than all the meatheads at my gym could do in 3 hours. Suckers. But their curls and bench press did look sick. Seriously. Sick.

SW Sectionals this weekend. That means a beatdowns a' coming. Condors are Back in Black and will be putting some people on notice that they might have made the wrong decision a couple months ago. Frosty-frost has been waiting for a specific game against a specific team and is so fired up for it that he's now speaking in the third person.

Showtime.

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