STS 3-24

"75 percent of the world is covered by water. The rest is covered by Smoot." --Fred Smoot, Washington Redskins cornerback


Here's a great video on overhead split-squats:

http://www.youtube.com/watch?v=_I1YI2y-W4M

And a great article on overhead squats and how important they are to training the shoulder girdle. (not to mention that whole core thing)

http://www.crossfit.com/journal/library/67_08_Overhead_Lifting.pdf

And yet another split-squat article of awesomeness. Check out these lifts for some great ideas. I already planned my next workout with the examples from these. Such smart athletic movements.

http://www.t-nation.com/article/performance_training/split_stance_lifting_for_athletes&cr=performanceTraining

Workout:

Movement Prep: standard ciruit. Added 50 double-unders and step-ups w/mini bands also.

Jump Training:

1A: sitting box jumps
1B: full-body plyo pushups (both feet and hands leave the ground and land in unison)

1A: box march w/mini bands
1B: jumping tuck pullups

Functional Lifts:

Hang Cleans- 6,4,4,4,2

Front-squats- 8, 6, 4, 4. If you're having trouble with the front squats try putting 2.5lb plates behind your heels. This puts your foot in a sprinter position, eliminating any calf flexibility issues (which forces your upper body forward) and allows you to really sit back deep into the squat. A simple thing that can make a big difference.

Romanian dead-lifts- 8,8,8. Great for the P-chain, you really feel it in the hammys.

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

1-arm Snatches: 2 sets of 8 each arm. Love these mofos, they just crush.

This week:

Monday: Weights
Tuesday: heavybag work and sprint/agility training/throws
Wednesday: Weights
Thursday: Plyometric/field work/medicine ball/throws
Friday: Recovery
Weekend: Fools West

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