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"DROP KICK DOGS"
Objective: Power, Strength, Strength Endurance
Warm up:
5 Rounds of this complex:
3x Power Clean
3x Hang Squat Clean
3x Push Press
45#, 55#, 65#, 75#, 85#
Training:
(1) Work up to 1RM Clean & Press (Squat Clean, Push Press)
(2) 5 Rounds
5x Clean & Press @ 70% 1RM
10x KTE
(3) 5 Rounds
Heavy Bag Clean/Squat/Run
Max Bench Press Reps @ 135#
(4) 4 Rounds
30 sec. work, 30 sec. rest, Jingle Jangles
Comments:
Dan John writes that there are three types of strength training:
1) Pick something heavy up off the ground
2) Pick something heavy up off the ground and walk with it.
3) Pick something heavy up off the ground and put it over your head.
"Drop Kick Dogs" gets at all these points.
I really like the classic Clean & Press to develop overall strength. We use a squat clean from the ground, and push
press, rather than a push jerk or split jerk.
Jerks are great exercises, but I like the push press for several reasons:
1) Most people can jerk more than they can push press, which makes the push press a little safer - less weight overhead.
This is also one of the reasons I prefer the front squat over the back squat.
2) Jerks are more technical exercises, whereas the push press is pretty obvious.
3) The push presses of my more experienced lifters often evolve into push jerks anyway. This is a note made by Greg Glassman
too.
4) I personally suck at jerks, and am not super confident coaching them - esp. split jerks.
Heavy Bag Clean/Squat/Run = Clean the sand or heavy punching bag to one shoulder, do 5 deep squats, run 10m, drop it,
clean to the other shoulder, do 5 deep squats, run back to start point.
Max bench press reps are just that - as many as possible, scale the load as you see fit. This is a pretty need test of
strength endurance. Rest 30-60 sec. after the heavy bag clean/squat/run before laying underneath the bench press bar.
Here are my reps per round @ 135#:
Round 1 - 25 reps
Round 2 - 20 reps
Round 3 - 16 reps
Round 4 - 19 reps
Round 5 - 18 reps
A "jingle jangle" is a simple 5 yard sprint, back and forth, touching the ground at each end, for time, as many
as possible. Changing direction this many times will not only get your heart pumping, but make your legs burn. Work hard -
mental toughness - and try not to fade significantly between rounds.
- Rob Shaul
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| Jingle Jangles... |
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| Mark |
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| Heavy bag (105#) clean/squat/run. |
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| Erika |
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