Friday Session at Undisputed Strength
First I want to say that I love being a part of Undisputed Strength in Eagan, MN. I will be programming for their weightlifters, and I will be visiting about once per month to make sure they are killing it. If you are in the Minneapolis area, this is the place to be for CrossFit, Oly, and all things jacked. I will also be recruiting from this location, so basically they are the first farm team for my weightlifting team.
Snatch 120k, and missed 123k three times all very close
Clean & Jerk 150k, and missed 155k
P. Snatch 108k easy
P. Clean 139k easy
Paused Back Squat 495lbs x 1
I am excited about my on the road workouts because normally I do poorly because I get tight and achy. I was careful to do some mobility work in my room Thursday and Friday morning, so that I would be well prepared to train. If you are traveling, take some extra time to stretch, hot tub, and mobilize. The little extra work will pay off big time.
I spent a lot of time getting to know the members and coaching the athletes, so my volume was a little low. I am excited about my progress for the Bar Slamming Festival. Combining the sports of Powerlifting and Olympic Weightlifting is an interesting puzzle. The dual sports is perfect for my attention span, and it offers a challenge that I have longed to try. The keys are:
• Placement of the bench press as to not affect overhead
• Heavy deadlifts put at the end of a workout that precedes a day off as to recover
• High bar squats until the last three weeks as to not affect movement patters on the snatch and clean
• Keep the volume low and intensity high on all five of the main lifts
I will add my Oly/Power Programming to the newsletter next week. To find out more about it, sign up for the free programming on www.MashElite.com.
If you are debating on coming, check out this video: https://www.youtube.com/watch?v=zVKgpY58JO8.