March 2010
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- Jerk - max for day; 80% of that x 1 x 3
- Block/Mid-hang muscle snatch - 65% x 3 x 3
- Block/Mid-hang snatch - 70% x 3 x 3
- Block/Mid-hang clean - 70% x 3 x 3
3 sets:
A1. 20 dips; no rest
A2. 20 KB swings; 30 sec rest
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- Clean & jerk - 75% x 1 x 4
- Clean pull - 95% x 3 x 3
- Clean deadlift - 103% x 3 x 3
- Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
- Russian twist - 3 x 12/side
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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 - 85% x 1; 70% x 2 x 2
3 sets:
A1. 10 sandbag power clean + push press - 80-100% BW; no rest
A2. 3 rope climbs
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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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- Snatch - 75% x 1 x 3
- Snatch pull - 90% (of snatch) x 3 x 3
- Snatch deadlift - 100% x 3 x 3
- Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
- GHB sit-ups - 50 total
Week 1
Sandbag Sale
For the rest of this week, Ultimate Sandbag, fillers and packages are 15% off. Check it out.
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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)
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- Snatch - Max
- Clean & jerk - max
- Back squat - max
3 sets:
A1. SLDL x 6
A2. Chin-ups (supinated) x amrap
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Rest
Ice, massage, contrast - whatever you need for PR attempts tomorrow!
Collected Training - Watch Video
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- Snatch - max
- Clean & jerk - max
- Front squat - max
4 sets:
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.
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- Power clean - 75% x 2 x 10; 1 min rest
- Clean pull - 95% (of clean) x 3 x 3
- Hang snatch high-pull - 70% x 2 x 4
- Snatch balance - max
3 sets:
A1. TGU (lunge) x 5/side
A2. V-up x 18
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- Snatch - Max
- Clean & jerk - Max
- Back squat - 90% x 1 x 5
3 sets:
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.
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- Power snatch - 75% x 2 x 10; 1 min rest
- Power jerk - 75% x 2 x 10; 1 min rest
- Snatch pull - 95% (of snatch) x 3 x 3
4 sets:
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
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