February 8, 2017 Metcon Madness

The title of this post is a little bit deceiving. There was no metabolic conditioning done by this weightlifter today. (Unless you count playing soccer with my dog before practice.) Today I did 75% of my training session in my Nike Metcons, and I’ll tell you why. It all boils down to personal preference. Some weightlifters won’t lift at all without their lifting shoes on, but honestly I really like lifting without lifters. Heck I’ve even cleaned 90kg without any shoes on. Did I get some funny looks at practice? For sure, and Frank made me put my lifting shoes on before he’d help me with my jerk recoveries, but it felt good to move some weight around with normal shoes on. Anyways let’s move on to what I did during the session.

Slow Motion Squats or Eze Squats: 5s down, 5s in the hole, 4s up, and 10s at the top. My sets and reps were as follows 91×3 and 82 for 2×3

These made my upper back and biceps so tired, because that is just a lot of time under tension.

Push presses: 72×5, 65×5, 65×6      I was really hoping for 7 or 8 reps, but my body said no way Jose.

Jerk Recoveries: After doing them wrong for a few minutes Frank and Don helped me out and showed me how to do them the right way. I’ve only done them maybe twice before and was just clueless. Thankfully, Frank and Don saved the day and showed me what to do. After that I worked up to 95kg and did a bunch of reps there.

Snatch Grip Deadlift: 85kgx5 with the first two paused for 3s at mid shin, followed by 75kg for 2×3 with no pause

Accessories: Bat Wing Rows 3×10, Weighted Push Ups 3×10, KB High Pull 3×10

I’m feeling strong and starting to move fast, so look out for PR’s real soon!!



Leave a Reply 0 comments


Champion powerlifter and world-class weightlifting coach Travis Mash shares his powerful neural activation technique - proven to instantly increase your strength as well as lead to more long-term gains.

Grab the FREE ebook today to ramp up your strength, athleticism, and muscle gains.