Warm-up
10 minutes of treadmill intervals
2/10
OHS – empty O-bar
Sit-ups
Hyperextensions
Bar dips
Pull ups
Work Out
Military Press, 120/3/5
Squat, 205/3/5
Clean, 140/5/3
Core – 3/20
4 Way Neck Machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#
Hyperextensions
Supine Hip March
Felt pretty good today. Unfortunately some wanker came in 3/4 the way through and started doing Cleans and dropping the weight from shoulder height. After 3 sets, I went over and asked if I could work in. I did his weight and his number of reps and never made a "clank" -- in all honesty I think he was too stupid to get the point but I think everybody else in the gym got it.
Wednesday, November 26, 2008
Tuesday, November 25, 2008
November 25, 2008
Warm-up
10 minutes of treadmill intervals, 7.2-8.2 mph work, 3mph rest
2/10
OHS – empty O-bar
Sit-ups
Hyperextensions
Bar dips
Pull ups
Workout
ad lib warm up for each
Bench Press -- 195/3/5
Squat -- 205/3/5
Dead lift –285/1/5
Core – 3/20
4 Way Neck Machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#
Hanging Knee Raises
10 minutes of treadmill intervals, 7.2-8.2 mph work, 3mph rest
2/10
OHS – empty O-bar
Sit-ups
Hyperextensions
Bar dips
Pull ups
Workout
ad lib warm up for each
Bench Press -- 195/3/5
Squat -- 205/3/5
Dead lift –285/1/5
Core – 3/20
4 Way Neck Machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#
Hanging Knee Raises
Olympic Lifting
Benefits of Olympic Weightlifting, Never too late to begin, Not just for boys
There are 2 Olympic lifts the Snatch and the Clean and Jerk, both are compound movements and that means they can be broken down into pieces. The pieces can be learned and then added back together to complete the compound movement.
Some coaches argue that the Snatch should be learned first, because, it requires more explosiveness and better technique. Basically, the Snatch consists of 3 parts.
Dead lift
Hang pull
Over head squat, notice the width of the grip.
When added together they look like this: Snatch 1, Snatch 2
Mike Burgener Teaches Pat the Snatch Ia (CFJ Preview)...[wmv][mov]
Mike Burgener Teaches Pat the Snatch Ib (CFJ Preview)...[wmv][mov]
Mike Burgener Teaches Pat the Snatch II (CFJ Preview)...[wmv][mov]
The Clean and Jerk consists of 4 parts – 2 we have already seen. But, I will link to different videos for different perspectives on those elements.
Dead lift
Hang pull
For detail we will break out the Clean Catch, notice the elbows, high and forward, and the width of the grip.
Front Squat
Split Jerk
When added together they look like this: Clean and Jerk 1, Clean and Jerk 2
From what I’ve seen during workouts we need to first work on proper technique: Squat
Dead lift.
There are 2 Olympic lifts the Snatch and the Clean and Jerk, both are compound movements and that means they can be broken down into pieces. The pieces can be learned and then added back together to complete the compound movement.
Some coaches argue that the Snatch should be learned first, because, it requires more explosiveness and better technique. Basically, the Snatch consists of 3 parts.
Dead lift
Hang pull
Over head squat, notice the width of the grip.
When added together they look like this: Snatch 1, Snatch 2
Mike Burgener Teaches Pat the Snatch Ia (CFJ Preview)...[wmv][mov]
Mike Burgener Teaches Pat the Snatch Ib (CFJ Preview)...[wmv][mov]
Mike Burgener Teaches Pat the Snatch II (CFJ Preview)...[wmv][mov]
The Clean and Jerk consists of 4 parts – 2 we have already seen. But, I will link to different videos for different perspectives on those elements.
Dead lift
Hang pull
For detail we will break out the Clean Catch, notice the elbows, high and forward, and the width of the grip.
Front Squat
Split Jerk
When added together they look like this: Clean and Jerk 1, Clean and Jerk 2
From what I’ve seen during workouts we need to first work on proper technique: Squat
Dead lift.
Monday, November 24, 2008
November 24, 2008
Workout group -- about a dozen folks showed up. "J" showed up and gifted us with real cool t-shirts.
Quadruped Warm up
Right x Right – the Lope
Forward shuffle, 2l, 2r
Right/Left x Left/Right, -- the alligator
Backward shuffle, 2l, 2r
2 hands x 2 feet – the gallop
Puddle hop, down and back
Chimpanzee Shuffle
Backward push
Crab walk
Skip with a twist
Inchworm
Stretch
Tiger Pushups
Crucifixion/Scorpions
Reverse walking lunges hands overhead
High knee walk, Lunge with quad stretch
Walking knee out, Lunge with a double twist
Superman walk
Kick walk
Plyo, Tabata Interval, 4x, 8 minutes
One legged square hops 2xl, 2xr
Rocket Girls
One legged vertical jump, 2xl, 2xr
Speed Skaters
Work, 3 rounds
Farmers walk, 1 circuit, 30%-40% bodyweight, each hand
Spectrum Squats
· 30 second Isometric Hold
· Goblet or OHS, 25%-30% bodyweight
· Air Squats, dynamic
· Jumping Squats, ballistic
12 reps, pull ups or supine rows
24 v-ups
Quadruped Warm up
Right x Right – the Lope
Forward shuffle, 2l, 2r
Right/Left x Left/Right, -- the alligator
Backward shuffle, 2l, 2r
2 hands x 2 feet – the gallop
Puddle hop, down and back
Chimpanzee Shuffle
Backward push
Crab walk
Skip with a twist
Inchworm
Stretch
Tiger Pushups
Crucifixion/Scorpions
Reverse walking lunges hands overhead
High knee walk, Lunge with quad stretch
Walking knee out, Lunge with a double twist
Superman walk
Kick walk
Plyo, Tabata Interval, 4x, 8 minutes
One legged square hops 2xl, 2xr
Rocket Girls
One legged vertical jump, 2xl, 2xr
Speed Skaters
Work, 3 rounds
Farmers walk, 1 circuit, 30%-40% bodyweight, each hand
Spectrum Squats
· 30 second Isometric Hold
· Goblet or OHS, 25%-30% bodyweight
· Air Squats, dynamic
· Jumping Squats, ballistic
12 reps, pull ups or supine rows
24 v-ups
Friday, November 21, 2008
November 21, 2008
Warm-up -- Treadmill intervals, 7mph work, 3mph rest, 80 second cycles -- getting boring.
Work
Deadlift 225# 21, 14, 7
Kipping Pullups, 7, 7,7
Core 3/20
4 way neck machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#
"W" was doing the "Bars of Death" spent some time coaching on the Cleans. His timing is off. So that he is jumping and shrugging with his feet off the ground, tried to get him to work on just the high pull -- but obviously "Bars of Death" is a bad time for coaching. I like to think about the Clean and Jerk as 4 pieces that you put back together into one thing. Deadlift, high pull, front squat, and split jerk, break it down and then build it back.
Work
Deadlift 225# 21, 14, 7
Kipping Pullups, 7, 7,7
Core 3/20
4 way neck machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#
"W" was doing the "Bars of Death" spent some time coaching on the Cleans. His timing is off. So that he is jumping and shrugging with his feet off the ground, tried to get him to work on just the high pull -- but obviously "Bars of Death" is a bad time for coaching. I like to think about the Clean and Jerk as 4 pieces that you put back together into one thing. Deadlift, high pull, front squat, and split jerk, break it down and then build it back.
Thursday, November 20, 2008
November 20, 2008
Work out group -- 15 or so folks showed up.
General warm-up
Various skips w/arm swings
Carioca, l, r
Forward Shuffle 2left, 2right
Backward shuffle 2left, 2right
Hips in shuffle
Hips out shuffle
Puddle hops
Backward push
Butt kicks
Jogging heel slaps
Jogging instep slaps
Stretch
Tiger Pushups
Crucifixion/Scorpions
Reverse walking lunges hands overhead
High knee walk, Lunge with quad stretch
Walking knee out, Lunge with a double twist
Superman walk
Kick walk
Pre-Work, 8 minutes
4, pushups
6, reach worms
8, lunges
Weights 3 rounds
12, Supine Rows, Pull ups
12, Dumbbell BP alternating sides
30, Situps
Finish
Stair Serpentines
20 v-sits
20 ankle touches
Stair Serpentines
General warm-up
Various skips w/arm swings
Carioca, l, r
Forward Shuffle 2left, 2right
Backward shuffle 2left, 2right
Hips in shuffle
Hips out shuffle
Puddle hops
Backward push
Butt kicks
Jogging heel slaps
Jogging instep slaps
Stretch
Tiger Pushups
Crucifixion/Scorpions
Reverse walking lunges hands overhead
High knee walk, Lunge with quad stretch
Walking knee out, Lunge with a double twist
Superman walk
Kick walk
Pre-Work, 8 minutes
4, pushups
6, reach worms
8, lunges
Weights 3 rounds
12, Supine Rows, Pull ups
12, Dumbbell BP alternating sides
30, Situps
Finish
Stair Serpentines
20 v-sits
20 ankle touches
Stair Serpentines
Wednesday, November 19, 2008
November 19, 2008
Warm-up -- 20 minutes of treadmill intervals, 80 second cycles, 7mph work, 3mph rest.
Work
Spectrum Squats, 3x
30 Second Isometric Squat
OHS empty o-bar, 6 reps
rapid air squats, 6 reps
jumping squats, 8 reps
Glute-ham Raises, 3/8
Hang Clean squats, 135#, 3/5
Core
4 way neck machine
Cable Crunches
Cable Push Pull
Hyperextensions
Supine Hip March
Kinda, whatever. The hang cleans kinda sucked, but, I'm glad I did them. Spectrum squats are cool. I think I'll try increasing the weight 100# OHS shouldn't be to far off.
Work
Spectrum Squats, 3x
30 Second Isometric Squat
OHS empty o-bar, 6 reps
rapid air squats, 6 reps
jumping squats, 8 reps
Glute-ham Raises, 3/8
Hang Clean squats, 135#, 3/5
Core
4 way neck machine
Cable Crunches
Cable Push Pull
Hyperextensions
Supine Hip March
Kinda, whatever. The hang cleans kinda sucked, but, I'm glad I did them. Spectrum squats are cool. I think I'll try increasing the weight 100# OHS shouldn't be to far off.
Tuesday, November 18, 2008
November 18, 2008
Warm-up
20 minutes of treadmill intervals, 80 second cycles, 3mph rest, first 4 cycles, 7 mph work speed, on the last 4 increased the speed 2/10th mph, so ended at 7.8 mph.
Work
Bench Press -- 45#/20reps, 2x 135#/5 reps, 2x 205#/5 reps, 3x 185#/5reps
Split Jerk -- 45#/4, 2x 89#/4, 3x 135#/4, 3x 150#/4
Core -- 3/20
4 way neck machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#
Hyperextensions
Supine Hip March
Felt good today. Bench press was weaker than I'm happy with, but time will fix that. I allowed myself more rest between sets. Split Jerk was more than I hoped for.
20 minutes of treadmill intervals, 80 second cycles, 3mph rest, first 4 cycles, 7 mph work speed, on the last 4 increased the speed 2/10th mph, so ended at 7.8 mph.
Work
Bench Press -- 45#/20reps, 2x 135#/5 reps, 2x 205#/5 reps, 3x 185#/5reps
Split Jerk -- 45#/4, 2x 89#/4, 3x 135#/4, 3x 150#/4
Core -- 3/20
4 way neck machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#
Hyperextensions
Supine Hip March
Felt good today. Bench press was weaker than I'm happy with, but time will fix that. I allowed myself more rest between sets. Split Jerk was more than I hoped for.
November 17, 2008
Workout Group -- about 20 people showed up.
Warm-up -- Standard warm-up skips, carioca, shuffles, backward push, etc.
Dynamic Flexibility -- Standard fair -- lunges, inchworms, etc.
Work -- 4 movement circuit -- continuous movement for 15 minutes
Basketball court suicides with 2 pushups on each line
Blastoffs 6 on each leg
Supine Hip March 10 on each side
Lateral hop with forward run 3 each direction
Weight Room -- 4 exercise -- 4 rounds, continuous movement
dumbell shoulder press from split squat stance 12 reps change forward leg and 12 more reps
dumbell high pull, 6 reps
golf swing squats, 6 on each side
negative pull-ups , 4-6 reps
I got smoked in the weight room, but, for the first day back I was pretty pleased at my ability to keep up otherwise.
Warm-up -- Standard warm-up skips, carioca, shuffles, backward push, etc.
Dynamic Flexibility -- Standard fair -- lunges, inchworms, etc.
Work -- 4 movement circuit -- continuous movement for 15 minutes
Basketball court suicides with 2 pushups on each line
Blastoffs 6 on each leg
Supine Hip March 10 on each side
Lateral hop with forward run 3 each direction
Weight Room -- 4 exercise -- 4 rounds, continuous movement
dumbell shoulder press from split squat stance 12 reps change forward leg and 12 more reps
dumbell high pull, 6 reps
golf swing squats, 6 on each side
negative pull-ups , 4-6 reps
I got smoked in the weight room, but, for the first day back I was pretty pleased at my ability to keep up otherwise.
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