Squat, 5x5 (70% of 5RM)
50 Reps of something that's your weakness, for time,
or for max load.
ex: 50 Handstand Push-Ups for time, 50 reps of putting as much heavy weight over your head as possible in whatever mode possible, as much weight as you can deadlift in for 50 reps, 50 Toes-to-Bar.
Keith squatting. at Steve's Clubi on Vimeo.
A few months ago when Keith started his training back up at Steve's Club, it was very obvious that he lacked the mobility and flexibility to fully express all the strength and power that he possessed. Despite his big lift numbers, most of his reps were done with limited range of motion. So we had him do a series of mobility drills mainly to address tight hamstrings, hip flexors and ankle immobility. Everyday he'd show up early to do them no matter what workout we did that day. Unfortunately, I don't have it on video to show the difference, but 4 months ago his low bar squat was barely done at parallel (knees to hip crease). Fast forward, several months later with a steady diet of mobility drills, consistency, and hard work Keith can now squat below parallel..utilizing his rear, hams and glutes that he neglected for so long. Not only is Keith less injury prone now, but you can bet your butt that he'll be a lot stronger and powerful on the field this upcoming football season.
The greatest discovery any outsider could make about Camden is it's overriding response to failure: If it didn’t work last year, do it AGAIN this year (and if possible do it MORE).
Every year they pass more laws, hire more police, build more prisons, and sentence more offenders for longer periods-all without moving one inch closer to “ending” crime. If it didn’t work last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Every year they spend more money on schools, hoping to “fix” whatever’s wrong with them, and every year the schools remain stubbornly unfixed. Spending money didn’t work last year or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond shadow of a doubt that it won’t work this year either.
Every year they try to make the criminals go away, and every year they remain with us. We couldn’t shoehorn these criminals back into the “the mainstream” last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Maybe its time to TRY something DIFFERENT.
Afterall, IF Camden is saved, it will not be saved by old minds with new programs but by new minds with no programs at all.
Much of my inspiration comes from Daniel Quinn in "Ishmael."
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