Each workout that we do is a mix of strength work and mobility work, with some anaerobic work thrown in here and there. The primary influences behind the programming are Ido Portal, Martin Berkhan, Mathieu Lalonde, and good old fashioned Crossfit. Since our primary goal is to get more functional strength, I like to mix classic strength movements with classic gymnastics/mobility movements. While we occasionally get some odd looks as we do handstands after heavy deadlifts, so far the outcome has been quite good. This mix has been our approach for awhile now, but it was a recent adjustment that I think has accelerated our gains.
Influenced by Martin Berkhan, I decided to stretch our programming so that a lift would be performed once every 8-10 days, instead of once a week. The primary strength movements that we use are the squat, deadlift, bench, front squat, and power clean. Depending on the day, we follow up the strength movement with mobility work like handstands, headstands, bridge pass-through’s, QDR’s, wrist prep, shoulder prep, and the locomotion series. As I mentioned before, we also do classic met-con work but not everyday. These met-cons give just enough of a stimulus to feel a burn but not enough to crush you for the next four hours. Our goal is to leave the gym feeling good, maybe a little sore, but not destroyed. Just like anything, it has been a work in progress but this mix of programming has led to all of us making consistent gains in our lifts and movements.
On the mobility side, Matt, Kerri, and I continue to get better and better with our handstands. Kerri and Matt can now hold a handstand for 5-10 seconds and Ann can hold a handstand against a wall as she continues to knock down mental barriers and accomplish things that many people never thought they could do, never mind knocking down those walls at 60 years old! Ann just keeps getting younger as her physical capacity increases.
On the strength side, I really enjoy seeing Matt get stronger and keep coming back at it, building up his core strength in the process. Kerri continues to push herself as always and she has progress to show for it. Ann is also getting stronger but what impresses me more is seeing her go way past parallel while squatting almost 150 lbs. And for me, I’ve never been this strong. Not even when I was in the gym everyday back in high school and 30 pounds heavier.
Overall I just wanted to share how proud I am of you guys, you work very hard and I’m very happy that you’re getting the progress that you deserve. Keep coming at it and who knows where we’ll end up.
Wednesday Nights Squats (4/20/11)
Ann gets 4 reps at 145. Love the depth. http://www.youtube.com/watch?v=L6i28VrX158
Kerri gets 2 reps at 190. You’re almost at your goal of 200! http://www.youtube.com/watch?v=4Pelc-h5xDI
Matt gets 3 reps at 240. Your form has never looked better. http://www.youtube.com/watch?v=c-UhreTMME8
I get 2 reps at 405. Pretty happy that I have maintained my strength despite being able to only workout twice a week recently. http://www.youtube.com/watch?v=qkKjaqodT2I