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Daily Training
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Putting it All Together seminar
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- Snatch - 75% x 1 x 3
- Snatch pull - 95% x 3 x 3
- Snatch Deadlift - 105% x 3 x 3
- Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
- GHB sit-ups - 55 total
Week 2
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Congrats to Jon on his big CJ PR last weekend (184 kg) and making the Pan-Am team
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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
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- Snatch - max for day; 10 min rest
- Clean & jerk - max for day; 10 min rest
- Front squat - max for day
3 sets:
A1. Good morning x 10; no rest
A2. Hanging leg raise x 15
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Conrats to Caleb for setting a new junior American clean & jerk record (203 kg) last weekend
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Rest
Collected Training - Watch Video
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- Jerk - max for day; 80% of that x 1 x 3
- 2-position snatch (floor, mid-thigh) - 60% x 3 sets
- 2-position clean (floor, mid-thigh) - 60% x 3 sets
- Push press - max
3 sets:
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:
Nutrition tweaks for:
1-Performance (Crossfit, power athletics and beyond)
2-Body composition shifts: Fat loss, muscle gain.
3-Matching nutrition to changes in training.
Also offering free personal nutrition consult with one lucky attendee!
Michael Rutherford:
History and Elements of MEBB (Max Effort Black Box)
Prevention of ACL injuries in Female Athletes and Anterior Core Progression Plan.
James Fitzgerald:
Pain, intensity, and higher levels of thinking. Personal experience in training, business systems, and facility operations and how these key factors contribute to forward progress.
Also, One free online consult for one lucky attendee
Nicki Violetti:
On ramp programs and introducing the new client to your box.
Aimee Anaya & Greg Everett:
Hands on Coaching clinic of the Olympic Lifts. Also offering book and DVD give aways, as well as Personal video analysis for one lucky participant.
Dutch Lowy:
Identifying and addressing weaknesses in an Athlete. Also, giving one free programming consult to one lucky attendee.
Register Here
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- Clean & jerk - 75% x 1 x 4
- Clean pull - 90% (of clean) x 3 x 3
- Clean deadlift - 100% (of clean) x 3 x 3
- Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
- Russian twist - 3 x 10/side
Ben Johnson & Charlie Francis - Check out these videos
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- Muscle snatch - max for day
- Power snatch - 80% x 1 x 4
- Power clean & power jerk - 80% x 1 x 4
- Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2
3 sets:
A1. 300 m row; no rest
A2. Pull-ups x AMRAP (complete at least 10/set; fraction as needed); no rest
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View More Training Days
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