"SUBMARINE SPITFIRE"

Objective: Strength

Warm up: 4x Barbell Complex (75#, 85#, 95, 105#)

1 Barbell Complex = 6 reps each of,
Dead lift
Row
Hang Power Clean
Front Squat
Push Press
Back Squat
Pushup

Training:

(1) 8 Rounds
3x Dead Lift @ 80% 1RM (dead stop - no bouncing)
3x Bench Press @ 80% 1RM
5x Weighted Situp @ 45#

(2) 5 Rounds
10x Front Squat @ 50% 1RM
20m Kettlebell/Dumbbell Crawl
1x Rope Climb

Comments:

"Core" training was popularized by pro-athlete coach Mark Verstegen who emphasized the idea of building "pillar" strength with his athletes.

Verstegen defines the "pillar" as extending from the hips to the shoulders, and his emphasis on this area of training has two goals: (1) decrease energy "leakage" during stop and go, and lateral cutting movements common to team sports, and (2) decrease injuries.

Verstegen builds this strength in his athletes through technical, specific exercises, and awareness. He wants his athletes to have their core engaged at all times.

In the personal training world, "core" training has devolved to sissy-looking, balance-driven, low-weight exercises using physioballs and and 5-pound dumbbells.

Which is why old-school strength coaches like Dan John hate the word "core" and all the hoopla about it. Pick up something heavy, and you'll work your "core" Dan advises.

The longer I'm a coach, working with great athletes with endurance backgrounds like mountaineering and skiing, the more I realize that the best thing I can do for them is build midsection, core, or pillar strength. Chose your own name.

We try to dead lift each week, for this very reason. More than anything, I believe this classic lift hammers the mid section in ways hundreds of crunches on a physioball can never approach.

Grind through this workout - work briskly, but its not a race. Make every rep perfect. If three reps is easy, add a little weight. Same for the front squats. 10 reps should be hard, but the set should be unbroken. Go heavy as possible on the walk.

- Rob Shaul

Heavy dead lift ...

Heavy bench.

Ian grow stronger daily.

The crawl...

"Resting" before another bout with the dead lift.