Back Squat, 1 Rep Max
1 mile Timed Trial
Once all athletes complete 1RM back squat, complete sit-ups and 1 mile. Rest as necessary between efforts.
This past weekend Will Saint, Matt Hicks, Kurt Soileau and I completed the USA Weightlifting Olympic Lifting Certification Course. The purpose of this course is to take all participants through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions. Participants will gain base line knowledge about the programming of training and technical rules. The course includes theoretical classroom, and practical hands-on portions. Course duration is over one weekend and lasts approximately 13-14 hours with up to 9 hours being practical and 4-5 hours lecture based. It is suitable for Strength & Conditioning /Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches alike.
Okay, that was a cut and paste from the website. The course was very insightful and reminded me of the key aspects of a successful strength and conditioning program – FUNDAMENTALS. In hindsight, I am happy that I spent the past several weeks introducing these lifts to many new members, as well as, providing the opportunity for more experienced lifters/CrossFitters to increase their performance. More importantly, it allowed the opportunity for me and the coaching staff to identify where we can improve in programming and problematic areas within our athletes, specifically, mobility and biomechanical deficiencies.
That said, I will be introducing a new/improved program beginning around the first of July. Nothing changes. We are still a CrossFit community. Cardiovascular Endurance, Strength, Stamina, Flexibility, Power, Speed, Agility, Coordination, Accuracy & Balance still remain the 10 fitness domains. My intent is to constantly develop/apply/test/refine a fitness program that alllows us to be the “Fittest on Earth”.
I have included a video of Matt Bruce, primary instructor from this weekend, to show you what Olympic Lifting is all about. Enjoy!