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Sunday March 14 2010
Rest "First of all, this article is not going to be a technical analysis of how to perform the jerk. If you want that, then you need to buy Greg Everett’s book, ask a coach to teach you, or watch some videos of Wes Barnett. All of those things will explain how to achieve technical magnificence in the jerk. Instead, we’re going to look at some practical ideas to improve the jerking prowess of an athlete who already has a solid foundation of knowledge and technique." From Fixing the Jerk by Matt Foreman, Performance Menu Issue 62 Saturday March 13 2010
A1. Good morning x 10; no rest A2. Hanging leg raise x 15 Friday March 12 2010 Rest Collected Training - Watch Video Thursday March 11 2010
A1. 10 DB push press; no rest A2. 15 pull-ups; 2 min rest Black Box Summit 2010 New Content & Free Stuff! A Few of the Topics: Robb Wolf: Michael Rutherford: James Fitzgerald: Nicki Violetti: Aimee Anaya & Greg Everett: Dutch Lowy: Wednesday March 10 2010
Ben Johnson & Charlie Francis - Check out these videos Tuesday March 9 2010
A1. 300 m row; no rest A2. Pull-ups x AMRAP (complete at least 10/set; fraction as needed); no rest Monday March 8 2010
Sandbag Sale For the rest of this week, Ultimate Sandbag, fillers and packages are 15% off. Check it out. Sunday March 7 2010 Rest "How much specific back training is necessary and desirable will vary according to the needs of each athlete. Those with relatively weak backs may perform some type of fairly intense back work 2-3 days each week; lighter work may also be included on other days. Heavy training such as stiff-legged deadlifts, RDLs and good mornings are best performed at the end of heavy training sessions to allow recovery before the next heavy session in which the back will need to function optimally. Lighter work such as back extensions or reverse hyperextensions can be performed more frequently and in between heavy training sessions because it won’t have so dramatic an effect on the back’s function the following day; in fact, such light work in reasonable volume often proves recuperative for many lifters. Heavy back work is generally best performed in the 5-8 rep range; lighter work is generally best performed with reps between 8-15." From Back Training for Weightlifters by Greg Everett, Performance Menu Issue 62 (Read Free) Saturday March 6 2010
A1. SLDL x 6 A2. Chin-ups (supinated) x amrap Friday March 5 2010 Rest Ice, massage, contrast - whatever you need for PR attempts tomorrow! Collected Training - Watch Video Thursday March 4 2010
A1. GHR x 12 A2. Dips x 10 Notes: Same as Tuesday - Don't push PRs for the snatch and CJ unless you're sure you can make them. Go all out on the front squat. Wednesday March 3 2010
A1. TGU (lunge) x 5/side A2. V-up x 18 Tuesday March 2 2010
A1. Reverse hyper x 15 (weighted) A2. Barbell bent row x 10 (add weight from last week) Notes: Don't push PR attempts today unless you're sure they're going to happen. Monday March 1 2010
A1. 4 box jumps A2. 12 Hanging leg raise Week 6 Performance Menu Issue 62 - March 2010 Subscriber Download | Purchase Issue Fixing the Jerk Matt Foreman Corrective strategies for some of the most common jerk errors Microgyms Yael Grauer A look at some quality independent training facilities Back Training for Weightlifting Greg Everett Some basics on back training and a sample program Shoulder Solutions Greg Everett Strength and flexibility work for improving positions for weightlifting Cooking with Scotty Scotty Hagnas Shredded Brussels Sprout Saute Sweet Purple Kale Creamed Cauliflower Za’taar Chicken and Squash Sunday February 28 2010 Rest "Esther Gokhale has been called the Michael Pollan of posture, but perhaps a comparison to nutrition pioneer Weston Price would be more accurate. Weston Price was a dentist who conducted ethnographic nutritional studies across diverse cultures, synthesizing dietary principles held in common by cultures that were not ailed by modern diseases. Gokhale looked to native people, ancient Greeks and young children to synthesize what kinesthetic principles led to their ease of movement and back health." From Perfecting Posture - Gokhale Method by Yael Grauer, Performance Menu Issue 61 Saturday February 27 2010
A1. SLDL x 8 A2. Chin-ups (supinated) x amrap Friday February 26 2010 Rest Aimee Snatches Heavy - Watch Video Thursday February 25 2010
A1. GHR x 10 A2. Dips x 10 Wednesday February 24 2010
A1. TGU (lunge) x 5/side A2. V-up x 15 Tuesday February 23 2010
A1. Reverse hyper x 10 (weighted) A2. Barbell bent row x 10 Monday February 22 2010
A1. 4 box jumps A2. 10 Hanging leg raise Notes: Jerk springs - This is a jerk dip squat, but with a focus on a quick change of direction in the bottom of the dip (trying to "bounce" at the bottom). Return to the top without and immediately return to the bottom of the next rep to complete the series in rapid succession. Week 5 Sunday February 21 2010 Rest "We can end the suspense by stating a few basic truths from the stone commandment tablets of weightlifting scripture. First, your training should be completely focused on the Olympic lifts if you want to be a good Olympic weightlifter. If being an Olympic lifter is not your primary focus, then branching out and exploring new training styles should be the fundamental guide for your regimen. Second, there are non-Olympic exercises that can provide some benefit to the weightlifter and, likewise, there are non-Olympic exercises that can harm the weightlifter’s progress. What we will do in this article is take a close look at five popular training activities and how each one of them can have a positive or negative effect on the training of a weightlifter. This information should be equally useful for serious Olympic weightlifting coaches and also for general strength training athletes who use the Olympic lifts in their workouts." From Cross Training and Olympic Weightlifting by Matt Foreman, Performance Menu Issue 61 Saturday February 20 2010
A1. Box jump x 5 A2. 3-5 Stiff-legged deadlift; 2010 Friday February 19 2010 Rest California Strength at Catalyst Athletics - Watch Video Thursday February 18 2010
A1. GHR x 12 A2. Incline bench press (45 dg) x 10 Wednesday February 17 2010
A1. V-ups x 10-15 A2. Standing plate twist x 30 (15/side) Tuesday February 16 2010
A1. Good morning (squat stance, unlocked knee) x 8-10 A2. DB row x 8-10 Intelligent Exercise Design and ME Black Box Seminar Toronto, ON - March 27th The Intelligent Exercise Design and Max Effort Black Box Seminar is for any trainer, coach or athlete looking for improved programming for athletic fitness and CrossFit performance. Developed in 2003 and field tested on hundreds of athletes, the Max Effort Black Box (M.E.B.B.) was the first training template design to blend strength conditioning with CrossFit mixed mode workouts. Monday February 15 2010
A1. Depth jump x 3 A2. GHB sit-up x 12 Week 4 Sunday February 14 2010 Rest "The following training program is designed for the fulltime weightlifter and someone who has the potential to make a Junior World Championship team. You would have to be borderline crazy to train this much if you lacked the talent to make such a team. That being said, this program is ideal for the college-age weightlifter, with classes at various times throughout the day, time can be built in for twice-daily training; it requires only a little planning and a lot of dedication—the program rotates months (really 4 week periods) of six and nine trainings per week." From Junior Weightlifting Training by Ryan Kyle, Performance Menu Issue 61 Saturday February 13 2010
A1. 3 Squat jumps; 20 sec rest A2. 3-5 Stiff-legged deadlift; 2010; 90 sec rest Putting It All Together Seminar - Only 6 spots left Register now to reserve one of the few remaining spots for this seminar with Dan John, Greg Everett, Matt Foreman, Gant Grimes and Scott Hagnas on March 13th-14th. And don't forget: Black Box Summit 2 at Catalyst Athletics Space is also limited for the next round of the Black Box Summit featuring Robb Wolf, James Fitzgerald, Michael Rutherford, Dutch Lowy, Aimee Anaya, Nicki Violetti and Greg Everett on April 24th-25th. Get more information and register here. |