I hope everyone’s weekend is off to a great start. I know mine is. I just got in from training a little bit ago. It was cold and windy this morning – around 25 degrees, but that doesn’t stop our crew from getting better every day. I’m always amped to train, but for some reason I was a bit more amped than usual today. So amped that I ran out the door and drove to the gym before I realized I’d left my training journal at home. So I had to haul ass home to get it and back. I think I set a PR on how fast I can get to and from the gym though.  Now to the training: 

1/21/12

Log Clean & Press – Worked up to 270×5 – PR, followed with 285×1

Yoke Walk – 50 ft. – Worked up to 620 – 10.1 seconds – PR

Tire Flip/Farmers Walk Medley – 550 Tire/220 Farmers – 7 flips (50 ft.), 50 ft. farmers – 38.52 secs

Get Better Every Day

Thanks to Preston for the Demo

A few weeks ago I was working with a young dancer I train. I was having her do some band resisted Palloff presses, you know nothing too exciting. While during her rest break she started moving around while holding the band in her hand and pulling it out different ways, walking with it, etc. It got me thinking and the result – The McKenna Step was born. Plus I told her I would give her some credit for the idea hence the name.

What is it?

The McKenna Step is just a variant of the Palloff press. It trains core stability from an anti rotation standpoint. Another great benefit is the resistance is easily variable from client to client, not only by band tension, but also by how far they can stretch the band while maintaining ideal body positioning.

Key Points

1. Start with a band lighter than you think here. We aren’t trying to be the band resistance badass here…

2. Hold one end of the band with the hand closest to the anchor point grasping the band first, with the other hand overlapping.

3. Extend the arms straight out in front of the body with the elbows locked. Take an athletic stance with the feet straight ahead and knees out and in line with the feet.

4. Step 8-12 inches with the foot farthest from the anchor point, then step the same distance with your other foot.

5. Focus on maintaining a tight core, moving in a controlled manner and keeping the feet and knees in a straight line.

6. Step out far enough that the resistance is challenging, but stop before it alters your body positioning. Repeat 3-4 times before switching to the other side. Three to four sets and you’ll be good to go.

A Couple of Notes

A lot of my clients complain that the Palloff press is boring. Adding some movement – even as simple as a few steps, makes this a much more “enjoyable” exercise without losing any of the benefit.

I find it’s easier to get people to understand this movement over the traditional Palloff press. I can’t really explain this, but they seem to “get it” a lot quicker.

Any Questions? Comments? Give this a try and let me know what you think.

Since I didn’t get a chance to get my front squats in on Tuesday that I had programmed, I decided to fit them in today. And since I was warmed up I  hit some light back squats just to work on technique. Nothing fancy about today, but since I’m posting my training here I decided I better not leave anything out. Except for that super secret lift I’ve been doing…

1/19/12

Front Squats – 235×5, 275×5, 310×5

Back Squats – 225x5x2

Get Better Every Day

This week since my schedule is a little crazy I had to train back to back days (Monday and Tuesday). I normally like to have a day in between them, but that doesn’t always happen. One thing I thought I’d mention is my deadlift reps are currently touch ‘n go reps. Most of the time I’m against these. But I’ve got a few reasons for them at the moment. In the past my weakness was off the floor most of the time. Currently my weakness is around the knees. So by doing touch ‘n go reps I’m able to train my weakness more so than resetting between each rep.  Another reason is that I haven’t pulled touch ‘n go reps in probably 4 years – it’s time to add in that new stimulus.  Anyways below are my upper body session from Monday and my lower body session from today.

1/16/12

Military Press – Worked up to 210×6 – PR

Close Grip Bench Press – 185×5, 215×5, 245×5

Pull ups/Neutral grip chins/Chin ups (Alternated with all pressing) – 3×6, 3×6, 3×7 (57 total reps)

Chest Supported Row – 195x15x3

Dips – BWx15x4

Cable Curls – 80×15, 90×15, 100×12

1/17/12

Power Clean – Worked up to 255×1

Deadlifts – Worked up to 515×6 – PR, followed by 540×1, 565×1

Glute Ham Raises – BWx15, 15, 12

Straight Leg Sit Ups – BWx18x3

*I had planned to hit some front squats for accessory work today, but I just didn’t have the time to get them in.

New Logo – New Site Design Coming Soon…

Overall I had a pretty good training session today. It was very cold outside (28 degrees), but I’ve trained in a lot colder weather so it wasn’t too bad.

1/14/12

Speed Deadlifts – 300x1x6

Axle Clean & Press (clean each rep) – Worked up to 215×5

Farmers/Yoke Medley – 220 Farmers/390 Yoke – 50 ft. each – 18.4 seconds

Farmers/Yoke Medley – 220 Farmers/480 Yoke – 50 ft. each –  18.6 seconds

Yoke 480×50 ft. – 7.3 seconds

Stones to 48 inch platform (Chalk only) – 220 stones x 5 reps – 25.88 seconds

Get Better Every Day