3.20.12 WOD

Here is the wod for today:

10, 9, 8...1
KB Snatch (53/35)
Pull Ups
Evil Wheels

On the KB Snatch it is total reps, not reps per side.  So the first round would be 5 reps per side for a total of 10.  Do your best to keep the reps even per side, but realize that being off by 1 for the whole workout is no big deal.

Here is a video demo for the evil wheels:

I am in the process of reviewing and uploading the videos from last night, so check back here often over the next few days and I will get them posted. 

WEEK 8

This is the last week of this Oly-Club Session.  I am very excited to see the new 1RM's that will be set this week, but I am also excited to get these lifts on film so we can also see the progress that has been made in our technique.  Jeff and I will look at our schedules and get dates set for the next clinic and 8 week cycle, so that everyone can mark their calendars.

There are no training card updates as this is our testing week.  We will be testing 2 elements per session this week.  We will warm up, then go through a few lift specific complexes on the platforms, then work through a 3-2-1-1-1 rep scheme on the lift where we gradually increase the load and wind up with a new PR by the 3rd single.  We will have enough time to accommodate a 4th or 5th single if you keep making successful lifts.  Here is an overview of what we will be testing each day this week.

Monday:  Snatch and Deadlift

Wednesday:  Clean & Jerk, Max Height Box Jump, Max Dist Broad Jump

Thursday:  Back Squat and Shoulder Press

This will give you new accurate 1RM's for both Olympic lifts, the 3 primary barbell strength movements, and 2 plyometric movements that demonstrate explosive power.

Here are some Snatch Videos from last week for some last minute coaching points before tonight's session.

3.13.12 WOD

First things first, we had a boat load of PR's last night in the snatch and the squat.  It was exciting, and if you missed it, you missed out.  Not to worry though, I am sure there will be even more PR's on Wednesday and Thursday, not to mention next week when we actually get down to singles.  The only official PR I got on video was Jemmi's Squat Snatch.  In this video she misses her second attempt, but she gathered herself and made the second lift just after I turned off the camera.  Sorry to those of you who's PR I did not get on film.  I will try to get more of them on video over the next few training sessions.

As for today's WOD, here you go:
3 Rounds
10-Chest to Bar Pull Ups
10-Ring Dips
10-KB Half Moons (35/24)
200m Run (to south dumpster and back)


On a final note, don't forget about the Oly Club BBQ this Sunday at 3:00pm.  Please use the comments section, facebook, email, or text to let me know who is coming so my wife and I know how much food and drink to get.

Front Squats, Box Jumps, and BBQ

I got a lot of good video on Wednesday of our Front Squats and Box Jumps.  I edited down 3 videos of each for us to review.  Overall the progress we have made in 6 weeks is outstanding.  As a group we are handling loads that could not be handled 6 weeks ago; and we are doing it with better technique and mechanics then we could formerly manage with an empty bar.  Because there are 6 videos in this post I am just putting up their links, rather than embedding them into the blog.

Amanda Front Squat

Dawn Front Squat

Jana Front Squat

Dawn Loaded Box Jump

Anthony Loaded Box Jump

Melissa Loaded Box Jump

As I discussed with some of you Wednesday night, we are going to have a BBQ on Sunday March 18th at 3:00pm at my house (2347 Knoll Cir, Grand Junction, CO 81506).  We will grill some meat and drink a few beers.  Anyone with kids, spouses, boyfriends, or girlfriends is encouraged to bring them along.  You guys do not need to bring anything, we will have a lot of good food and plenty of adult beverages.  Please use the comments section, a text, or Facebook to let me know if you can make it and how many will be coming with you.

Some Usefull Info

Here is a good article from Catalyst Athletics that breaks down Olympic lifting into some simple, common truths that are applicable regardless of the school of thought or style of technique you are working with (and yes there are multiple schools of thought out there on how to teach and perform the Olympic lifts).

Six Truths of Weightlifting Technique

Also, here is a video from California Strength on different ways to use cryotherapy (ice) to treat sore joints and improve recovery.  If you get good results from contrast showers, you will get GREAT results from these therapies.

These therapies can be used on a daily basis if necessary.  The ice massage for specific acute joint pain, and the ice bath for overall recovery and anti-inflammatory effects.  Try putting some of these to use and get your body ready to train hard on Wednesday and Thursday.

Week 6 and 3.6.12 WOD

This week we increase the loads to 90% of 1RM, but step down the overall volume from 5 working sets to 4.  Hopefully we will continue last week's trend and see some more PR lifts.  I think we will definitely see a lot of people setting new 3RM's and some will probably pull off a triple with what used to be a 1RM.  The training cards have been updated so you can take a look and print them up.

Dawn showing great triple extension and good bar path
during the Open wod 12.2

As for the Open wod 12.2, everyone did a great job!  We had several Oly Club members power snatch several reps (some even got 30 reps) with a weight that was their 1RM only a few short months ago.  I can't wait to see what this week's wod brings.  Our strength, power and proficiency with the barbell is in a very good place right now, but we need to continue to practice the other standard CF movements to make sure we are ready for 12.3.  So with that in mind here is the wod for Tuesday.

4 Rounds:
1min AMRAP of (10-Pull Ups & 20-Double Unders)
2min Rest
1min AMRAP of (10-KB Swing & 10-Hand Release Push Up)
2min Rest

For rounds 1 & 3 start the couplets with Pull Ups and KB Swings respectively.  On rounds 2 & 4 start the couplet with Double Unders and Push Ups respectively.

Like the last time we did interval work, focus on increasing the speed/pace at which you perform the reps of each exercise.  Be sure that you do not short or cheat any standards, simply try to move faster than you would in a 15 or 20 minute AMRAP.  With a 1:2 work to rest ratio you should be able to recover enough between bouts to maintain the fast pace and super high intensity during the work cycles.

Record your total number of reps for your score.

USAW National Championships & Olympic Trials

I know we are all caught up in the 12.2 snatch-mania, but another event is going on this weekend in Ohio as part of the Arnold Sports Festival.  It is the National Championships/Olympic Trials for Olympic Weightlifting.  Natile Burgener is the daughter-in-law of CF's own Coach Burgener, and she is one of the women competing for one of the spots our women have earned for the London Olympics this summer.  Here is a video of Natalie's lifts at the 2011 American Open.

Also competing this weekend is Donny Shankle from California Strength.  We have posted a few training videos of Donny on our blog.  Donny is a former Marine, and veteran of the Iraq War.  Several months ago he moved into his coach's guest bedroom to save money so he could could reduce his monthly expenses, and therefore work less so he could train more to get ready for this weekend's meet.  Donny is one of only 2 men with a shot at representing the US at the London Olympics (the other being Kendrick Ferris).   I find Donny's story inspirational, and am definitely rooting for him this weekend.  So if you find that you need some distraction from the 12.2 madness, try following some of the results that will be coming out of USAW Nationals this weekend.