Derek Binford: Get Strong

[Derek Binford]

Warmup
Foam roll
Mobility
Handstands

Snatch - 185, 205 x miss, 205, 225 x miss x 4, 185x2, 195x2

20 mins emom - press on odds, dead on evens
A1) Press (no belt) - 135x3x10
A2) Deadlift (no belt) - 345x2x10

B1) chin-ups - bw x 5, bw + 25 x 3, bw + 45 x 3, bw + 60 x 3 x 3, bw + 35 x 5, bw x 6 + 2 + 2
B2) single leg squats x 5 x 4 sets

Frog stand to handstand x 1 x 8 sets

[Derek Binford]

Warmup
foam roll
mobility
hanstands

A1) L-sit to tuck planche - 3-5 seconds each x 6 sets
A2) inverted rows x 8 x 6 sets
A3) t-bar swings - 50x10, 70x10x4 sets, 50x10

L-sit to handstand practice on parallettes - 10 mins or so

I have a basketball shootout all weekend this weekend and wasn't originally planning on training today but felt good so decided to do kind of an "extra" workout. Would like to be able to do a 10 second L-sit then transition to a 10 second tuck planche. I was actually able to do a few L-sits to handstands and hold the handstand for a few seconds. I had to bend my arms a bit to transition to to the handstand. I kinda went from l-sit to tucked shoulder stand then up to handstand. Was suprised I was able to do this especially after all the other work. Will train again on sunday.

[Derek Binford]

Warmup
foam roll
mobility
handstands

clean + jerk - 185, 225, 255, clean only - 285, 300 x miss x 2

10 mins EMOM - squat on odds, muscle up on evens
A1) front squat (belt) - 225x2, 245x2, 265x2, 285x2, 255x2
A2) muscle ups x 2 x 5 sets

15 mins gymnastics
B1) elevated on 45's handstand pushup x 5, 5, 3, 3, hands on floor x 5
B2) single leg front lever x 10 secs x 4 sets, flat tucked front lever x 13 seconds

Thats it today. Lack of sleep from newborn baby catching up a little so I changed my 20 min emom to a 10 min on the fly. Front squats felt decently strong but muscle ups were struggling, maybe from all the rows I did a few days ago, but either way didn't have a lot of gas in the tank. I would say I am not far from a 3-5 seconds full front lever. Lats feel blown up from front lever work today. Need a nap.

[Derek Binford]

Warmup
foam roll
mobility
handstands

power snatch - 185x1x2, 195x1x2, 205xmiss, 205x1x2
A1) press (belt) - 115x2, 125x2, 135x2, 145x2, 155x4, 135x8
A2) deadlift (belt) - 315x2, 345x2, 375x2, 405x2, 435x4
B1) L-sit to tuck planche x 3-5 seconds each x 6 sets
B2) one arm assisted chinups x 10 total reps

Strength is good but work capacity is starting to go down due to lack of sleep from new baby. After first three exercises I was pretty done for. L-sit to tuck planche work was crappy today. On the bright side I have done a few things that I had goaled for already. I did a L-sit to handstand on the parallettes last week, then this weekend I was able to do a straight arm press to handstand from straddle position. It's not pretty because of my flexibility but I could do it. Handstand work in warmups is also getting better as well. Tomorrow will be off, train again thursday then a long weekend at the lake and probably not train again till monday.

[Derek Binford]

On another note my strength is at least a full month ahead on both lifts from what I was last year at this time. Here are best recent lifts all between 170-175 pounds.

clean - 290
clean+jerk - 275
power clean - 255
snatch - 220
power snatch 205

back squat - 375x1, 325x4
front squat - 285x2
press - 165x1, 155x4
deadlift - 465x1, 435x4

Also been able to accomplished a few other things

chinups - bw+60lbs x 3x3 sets, bw+45lbs x 5 x 2 sets
strict muscle ups - 5 sets of 2
handstand pushups elevated on 45's x 5 x 2 sets
single leg front lever for 10 seconds
L-sit to handstand on parallettes
straight arm press to handstand from straddle

I see no need to push any lifts but these as they cover all the bases and these are where my goals lie at the moment.

[Derek Binford]

Somehow had some extra energy and was downstairs keeping an eye on the baby while he slept so decided to do some more work so I practice the following things for about 30 minutes.

frog stand to handstand on floor (bent arm)
tuck planche to handstand on floor (bent arm)
tuck sit to tucked shoulder stand on parallettes

Would like to start doing some more straight arm stuff like maybe handstand to a tuck planche negative but I cant hold a handstand still enough for that yet, I'm walking all over the place.

[Derek Binford]

AM Training

back squat (no belt) - 135x5, 185x5, 225x5, 275x5, 315x5
incline bench (no wraps) - 95x5, 135x5, 185x5, 205x3

I coach basketball and have my boys lift in the mornings so I decided to lift with them today. This workout was very similar to what they did and I had planned to squat today so I decided to just jump in with them. These weights were good for me considering I had little to no warmup compared to usual, had no knee sleeves and no squat shoes for squat, as well as lifting on a bent bar that I could feel rolling on my back. I haven't benched in at least a few weeks and don't plan to start again, just jumped in with the boys, but 205 for 3 was the best that I was able to do last year at any time on incline. Will do some bodyweight stuff here in a bit and will skip cleans today.

[Derek Binford]

PM Training

muscle ups - 15 reps in 10 mins
A1) handstand pushups elevated on 35's & 10's x 5, 3, 3, 3, floor x 5
A2) front pull negatives
- front lever x 2
- straddle lever x 2
- single leg front lever x 2 x 2 sets
- tuck front lever x 1, held for 10 seconds before lowering all the way
T-bar swings - 50 x 10, 70 x 10, 90 x 10, 110x10x2 sets

Tore a big hole in my right hand doing muscle ups which has sucked for the last two workouts. So I am going to take a break from them for now to let my hand heal but shouldn't effect anything else. It's crazy how much the front lever stuff just blows up your back, better than any row I have ever done. The front pull negatives are a good change up from the static only stuff.

[Derek Binford]

PM Training again

Practice 15-20 mins
tuck sit to tucked shoulder stand

[Derek Binford]

Temp Hill Runs

80 yards x 10
Recovery to 135
Time: 18:01

With adding new stuff to my training as well as my schedule lately I haven't been able to get in my max effort sprint day. I like to have my max effort sprint day followed by a day off but my schedule hasn't allowed for that lately. I also haven't been able to get in my finishers at the end of my workout due to trying to keep my workouts short because of the new baby so I am going to start adding in some tempo runs on my off days to get some more conditioning. Especially in between my lighter lifting days. So right now I plan to alternate EMOM days with heavy days and try to get tempo runs in on my off days before my EMOM days so it won't affect my heavy days.