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***The Olympic Weightlifting Clinic is scheduled for May 2.  This is an advanced clinic for those with experience performing the lifts outside of CF workouts and for those that want to specialize in the lifts for sport performance and/or the sport of weightlifting.

The clinic will be limited in size to ensure we receive one-on-one coaching from one of the best Weightlifting Coaches in the Country - see the video below of Caleb Ward CJ 203kg/446lbs at 19 years old***

I haven't been keeping up with the blog but hopefully I will be able to update it at least a couple of times a week.  We have been concentrating on the Oly lifts and strength training.  Last weekend we trained at CF Delray Beach with Max and Dave.  Max has been making steady gains and hit a PB (personal best) in both the Snatch (116kilo / 255lbs) and Clean&Jerk (134kilo / 295lbs).  Both lifts were legit and not the normal slop of get it up any way possible that is becoming popular.

Today was a great day of Weightlifting at the Garage Compound. We did the following workout:

• Snatch OTM: work up to weight where 1 x 10 can be completed
• Clean&Jerk: same as above
• Hang Clean&Jerk: drop 10-15kilo from CJ and perform 1 x 2 (1 rep for 2 sets)
• Front Squat: work up to heaviest weight you can use with a 3 second pause at the bot and explode up for 3 x 3
• Planks
• Roll and Stretch

Wednesday and Today's Program

****Good luck this weekend to Danny Camargo and his team, Team Altamonte, at this weekends Jr. Nationals****

****Change of venue for Coach Rippetoe's Starting Strength Certification to Melbourne, Florida's Harbor City CrossFit.  The dates are March 26 - 28.  See link on the left for Upcoming Events****

Warm-up for both days:  500m row + DROM (extra work on shoulders and hips) + BB Complex

Wednesday

• Snatch: work-up to heavy single, back-off to 75% (of days heaviest set) x 2 x 5
• Jerk: 75% x 3 x 5
• Clean Pulls: +100% x 3 x 3
• Press: 75% x 5 x 5
• Core work of choice
• Roll / Stretch

Friday

• Snatch: 83% (unless mechanics break down) x 1 x 10 OTM
• Clean: Heaviest without breaking down mechanics x 1 x 10 OTM
• Jerk: 90% x 1 x 5
• Front Squat: 3 x 3
• Planks (Front and Sides): 3 x 50 sec each side

Rest and Recovery

Tuesday 100223

Take today as an active rest day in preparation for tomorrow's workout.  Work on skills....this is practice, therefore, do not take any movement to failure or exhaustion.  Take time to go through a full Dynamic Range of Motion (DROM) warm-up, work areas that require more attention (e.g. shoulders, hips, etc.), roll/trigger points, and stretch.

Day 2 of New Program

Monday 100222

Oly Workout

Warm-up: 1000m row @ 2min / 500m pace + DROM + Snatch BB Complex + snatch work building up to loads used for work out.

• Snatch 80% (increase by 2-3% if you are able) x 1 x 10 (OTM)
• CJ 80% (increase by 2-3% if you are able) x 1 x 10 (OTM)
• HBBS (A2A) 90% x 3 x 3
• Inverted Rows: 3 x max (add vest if necessary)
• Core: Knees to Elbows 3 x max
• Roll out and Stretch

GPP workout (optional): 10 minutes with no rest between sets, max number of sets (5 Pull-ups + 10 Push-ups + 15 Box Jumps)

Programming Change

The Olympic Lifting Program is changing for a 6 week cycle.  We will be concentrating more on the competitive lifts (Snatch and Clean & Jerk).  Saturday was the first day.  Also, GPP programming will be sprinkled in and increased based on ones ability to recover.

• Warm-up: 500m Row or Jump Rope + DROM + BB Complexes
• Clean&Jerk: ~ 80% (of 1 RM) x 1 x 10 (OTM)
• Snatch: ~ 80% x 1 x 10 (OTM)
• Front Squat 85% x 3 x 3
• Rows 3 x 10
• Knees to Elbows 3 x max

Oly Day and GPP

Due to time constraints the Olympic Lifting workout was reduced to the following:

• 1000m Row (moderate pace 60-70%) + DROM + SN BB Complex
• Snatch: work up to heavy single and reduce load to 80% x 2 x 5
• BS: 85% x 3 x 5
• Pull-ups (Strict) or Inverted 3 x max (weighted if necessary)
• Core work of choice

General Physical Preparedness (GPP) workout

• 4 Rounds for time
• 400m Run
• 1 minute Rest
• 50 Squats (do not go too fast, maintain lumbar curve, and knees tracking)

Some stupid title like...

Warm-Up: Jump Rope (DU) x 100 + DROM + 5 Sets x 5 (Pull-up + Push-up+ Squat)

• HBBS 80-85% (or jump 5-10lbs from last week) x 5 x 5
• Press 75% (or jump 5lbs) x 5 x 5
• CLDL +100% x 5 x 3
• Core (either GHD or K2E) 3 x Max
• Planks (3 sides) 3 x Max
• Roll / Stretch

Note: CLDL is a different start position than the high hip.  Shoulders(slightly in front of bar) and arms inline with the bar.

Snatch or C&J

Choose either the Snatch or C&J and perform 20/20 or build up to a heavy single then back-off to 80-85% x 2 x 5

• Warm-up: Row or Jump Rope for 2 minutes + DROM + BB Complex of choice
• Snatch or CJ 20/20 (with 75-80%)
• Snatch or CJ: Heavy single, 80-85% x 2 x 5
• HBBS 85-90% x 3 x 3
• Clean Pulls 80-90% x 3 x 3 (work on maintaining correct positions and do not pause at the top)
• Core work of Choice
• Stretch / Roll

Slow day!

Go a with a little less intensity today.  Concentrate on keeping an upright torso and hips in on the Front Squats, correct overhead position on the Push Presses, maintaining position on the Snatch DL's.  Take up to 2 minutes rest between sets.

• Warm-up: 400m Row + DROM + 3 sets of (5 Pull-ups + 5 Push-ups + 10 squats) at moderate pace.
• Front Squat: 75% x 5 x 5
• Sn Push Press: 75% x 5 x 5
• Sn DL: up to 110% 9must maintain back angle) x 3 x 3
• SN RDL: light 3 x 8
• Pull-ups: 10 x 5 (5 reps on the minute)
• GHD Sit-ups: 5 x 15 (weighted if necessary) - control the eccentric...no adhd movements
• Roll out and Stretch

Rest Day tomorrow!  Do mobility drills and rolling.....Get ready for Snatch and CJ Day on Saturday!!!!!

Snatch 20/20 + GPP

Warm-up: 1000m row (easy pace) + DROM + Burgener WU + BB Complex + 2 Pos Snatch

• Snatch: Build-up to 75-80% (approximately 3 to 4 sets) then do 20/20
• Take 5-10 minutes rest
• Row 500m intervals for 4 sets (full recovery before next set)
• Cool down, Roll, and Stretch....do extra shoulder mobility work