Nothing could be more fitting; a summer experience brought to you, by yours truly. This month commemorates 2 of the most defining moments in MadLab history: the birth of Chesty; more importantly, Andrew Nuttall and the coveted Nutts Cup. I look forward to seeing all of you volunteer your time August 16th; it’s an amazing event, great showing of athletes, and packs a variety of uncanny good times.
And now for a methodical break down of August Heat:
Preparation
Coaches will have free control in achieving optimal operating temperature; however, loose athletes should focus on stability (get tight), and tight athlete should focus on mobilizing (restore range). The only thing firmly in place will be suggested must-do-mobility drills.
Strength/Skill
There will be no shadows, ghosts, or mysteries. Expect to come in week after week knowing what you’re doing. Progress is made through mechanics and consistency; you will have 4 weeks exposure to just that. Gains are not only made with increased loads; consider increasing functional range-of-motion, before, just chucking some more weight on.
Conditioning
This is where you will find variance; however, only in movement and composition. You will notice similar combinations and experiences, of the days of old. Partner workouts will aid in training your recovery and staying fresh throughout the week. Enjoy the pain, but keep in mind, progress is made and sustained through quality; cut all barbell and gymnastic sets 2-3 reps from failure.
Movement Penalties
There is a tendency to butcher movements for the sake of the leaderboard. In an effort to control movement quality, coaches will liberally hand out penalties (WallBalls) that must be completed at the end of the workout. 10 Wallballs will continue to accumulate until the athlete understands the regression or control needed. The number of penalties accumulated will reflect your score as well: Penalty reps will be subtracted from Amraps; time will be added in penalty reps.
Monday
Box Squats & Strength Circuits
Tuesday
Unilateral Overhead Pressing/Stabilization & Classic Crushing Couplets
Wednesday
Barbell Glute Bridges & Loaded/Unloaded Endurance
Thursday
Olympic Development & Quick Accessary Hits
Friday
Speed Deadlifting & Taxing Triplets
Saturday
Male/Female Bonding & The Grip of Death
Tips and Tricks:
- You’re gluteals will get functionally plumper.
- High skill movements will be scaled (Exception: persons attempting to look cool).
- Quality is integrity.
Remember to mark dates and volunteer,
Chesty
Tuesday Program:
Preparation:
A) Coaches Choice
B) 15 Forearm Wall Slide w/ Elevation & Retraction
Strength/Skill:
a1) Single Arm KB/DB Press 3×5-3-2
a2) Bird Dogs 3×10/10
- Start with weakest arm and complete 5 reps, switch arms and complete 5 reps, switch and complete 3, etc…
- Focus on scapular flow and control through all repetitions
- No-Overhead? Substitute: Floor or Bench KB/DB Press
b) Ramp up Hang Power Clean
Conditioning:
7 Rounds
15’sec Hang Power Clean 135/95
45’sec Rest
15’sec Burpees
45’sec Rest
Movement Penalty
- Not landing with flat feet on burpee = 10 Wallballs (accumulative)