Category Archives for "Athletic Performance"

12/11/13 Workout

Wednesday
Back Squat up to 85%/1
Snatch off Box 1RM, 80/2 (1 miss)
Front Squat 8 RM,-5 & -10%, -25% 2 sec Pause
Jerks off Blocks HS, 80/2 (1 miss)
Bench Press 8RM, -10%

Met Con:
12 minute AMRAP of:

35 Double Unders
15 T2B
7 Power Clean & Push Jerks 135/95#

12/10/13 Workout

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Tuesday
Sotts Press from Front Clean Rack Position 5 Reps x 3
Clean & Jerk 90%/1, 75/3, 80/2×2
Clean Pulls 110%/3×3(work to speed DL for PLers) ss Pull-ups/5-8 x 3
Bentover Rows 10RM, -10% ss Jerk Position Jerks 3×5

Met Con:
4 rounds for time of:

25 Double Unders
15 Wall Balls

Today’s Workout!

Monday
Snatch Grip Behind the neck Sotts 5reps x 3
Snatch Pull/2, Hang Snatch/1, Snatch/1, 2 OH Squats up to 75%
Snatch 90%/1, 75/3, 80/2×2
Back Squat 10RM, -5 & -10%
Push Press 5RM & -10% ss GHDs/10 x 3

Conditioning

3 rounds for time of:

400m
10 Burpees
10 Pull-ups

12/4/13 Workout

Wednesday
Snatch off High Box 1RM, 80/2 (1 miss)
Front Squat 8 RM, -10%, -25% 2 sec Pause
Jerks off Blocks HS, 75/3 (1 miss)
Bench Press 8RM

Met Con:
5 rounds for total reps of:

:20 ME Thrusters 95/65#
:20 ME Pullups
:40 Rest

Jared Enderton Highlights

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​Yesterday on Weightlifting Talk, Jon and I had Nationally Ranked Weightlifter Jared Enderton on the show. This guy is the best example of melting pot that I have ever witnessed. He has personally worked with Steve Gough in Montana, Cal Strength in the glory days, Average Broz’s in Las Vegas, and the Olympic Training Center. I was more interested in what was going on at the OTC now. Coach Zygmunt has an awesome philosophy for weightlifting. He takes a very comprehensive approach developing the entire structure of the lifter.

​In this article, I am going to give you some common themes that were present in all the camps. These are cues and programming points that are universal to all the great coaches. They are as follows:

• Be aggressive on all stages of the pull

• Be fearless! If you are not fearless now, learn to be fearless in the future.

• Use the Back Squat and Front Squat to get strong.

• Don’t be satisfied with mediocre weights

• Olympic weightlifting requires a lot of sessions per day and a lot of hard work per session

• If you say that you want to be an Olympian, be prepared to do what that takes: years of not missing sessions, eating right, sleeping right, missing family events, not partying, and a daily fearless approach to the bar.

​Jared talked highly of Coach Zygmunt at the Olympic Training Center in Colorado Springs, CO. Personally, I learned the most from Jared’s explanation of the program at the OTC. Here are some of those highlights:

• If you have a weakness, attack that weakness before moving on. For example, if you have a bad rack position in the Clean, attack it with paused front squats keeping all the hand on the bar, Sotts Press from the front rack position, and cleans keeping the hook grip. When the position is fixed, then go heay.

• Get strong in the entire movement of the lifts. They would do complexes mainly until the last 21 days before a competition.

• This goes back to point one, but if you can’t do a Snatch Grip Behind the Neck Sotts Press heavy without altering your position, then focus on the exercise. Jared said that if you can’t perform this exercise properly, you are leaving kilos on the platform.

• Another point was that instead of coaches complaining about athletes holding their position during the pull, get their posterior chain strong. Keeping the weights in tight is a difficult thing and requires a lot of strength.

• I also loved the part about Back Squatting up to a heavy single before Cleaning or Snatching to get all the fibers recruited.

​Anyway, if I were you, I would go back and listen to the episode (http://www.spreaker.com/user/weightlifting_talk/jared-enderton ).

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

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