Physical Subculture

Sorry for the delay, but the aliens who live inside me demanded more work for less love, and I ended up actually being a little busy. But we had a couple of good workouts, which I’ll post here.

The training split will return to the good ol’ M,T,Th,F, with the max work being Monday and Tuesday and speed work Thursday and Friday. All days start and end with joint mobility work, which we’re stealing from everyone, using techniques from martial arts, yoga, dance, and ading our own twists (literally). But here’s the lifting part…
Monday:

Max squats.  No boxes, bands, chains or pins, just ol’ fashioned powerlifting squats.

Walkouts. Take abut 125-140% of your max and simply get used to feeling it on your back. Partial squats can be added for a bonus.
Front squats for reps (Chippy needs quads, badly).

GHD/saxon bends. STRICT glute ham raises followed by moderate saxon bends testing range of motion.

We’ve put so much emphasis on GPP work recently, that I’m reserving that more for the speed days and focusing on heavy repetition on max days.

Tuesday:

Max bench.  Again, nothing fancy.

Iso hold/fast rep bench/explosive pushups.  At about 60% of our bench max, someone holds the bar to our chest for about 10 seconds, then upon being released we crank out 6 reps, followed by as many pushups we can do briniging the whole body off the ground as fast as possible. 2 sets.

Pushup crawls/ninja chops.  Forward pushup crawls across the room followed by a handful of heavy ninja chops with the leverage club. 2 sets.