9/8/12 USA Weightlifting Level 1 Cert Day 1

10 hours of cognitive dissonance with Mark Canella. It was awesome! I unlearned a bunch of false teaching and learned a ton of proper technique. Numbers are about to skyrocket!

9/7/12

OLYMPIC
1a. Split Jerk 4 x 3 @ 80% - 195
2a. Jerk Complex 3 x 1 – work to heavy - 155, 165, 175
(1 x Push-press, 2 x Push Jerk, 3 x Split Jerk)
STRENGTH
Clean Pull 3 x 3 @ 95% (of Clean 1RM)


Part 2
CONDITIONING

In 40min complete the following:

1500m Row

75cal Airdyne

120 Double Unders

75 Wall Ball @ 20 to 10’

6 Rope Ascents (sub 30 Ring Rows)

40 KB Swings @ 53/35

20 TGU @ 35

40 Toes-to-bar

30 Strict pull-ups (scale with kipping ONLY if you cannot complete a strict pull-up)

30 HR Push-ups

Time: 39:28

9/6/12

OLYMPIC
1a. EMOM for 5min – 10 Cleans @ 40% - 105

2a. Snatch Complex 5 x 1 – work to heavy
(1 x Snatch DL + 1 x Hang Snatch Pull + 1 x Hang Squat Snatch + 2 x Snatch Balance)
95, 115, 135, 155, 165

Part 2
STRENGTH
3a. HB Back Squat 3 x 2 @ 80% - 245
3b. Banded Box Squat 3 x 2 @ 66% + GB - 205
Notes: Perform HB Back Squat, rest exactly 2min then perform Banded Box Squat.
4a. RDL 3 x 6 - moderate - 135

CONDITIONING
Muscle-up 2 x MaxRep (w 12# vest)+ 3 (ASAP no vest)
10+3, 6+3 (3 breaths btw best and no)

Notes: Complete MaxReps; rest for the SHORTEST TIME POSSIBLE then complete 3 more reps.

Strict HSPU + Kipping HSPU 2 x MaxRep + MaxRep (no rest) at 1 inch deficit (hands on 15# plate)
7+2, 5+2

9/5/12

CONDITIONING
Run 5k - 23:22

Part 2
SUPPLEMENTAL
GHD Sit-up 3 x 8 + RB
GH Raise 3 x 8

9/4/12

OLYMPIC
1a. Snatch 4 x 3 @80% - 145

2a. Clean & Jerk Complex 5 x 1 – work to heavy - 165, 185, 205, 225(failed presses), 215(failed push jerk)
(1 x Clean DL + 1 x Hang Clean Pull + 1 x Hang Squat Clean + 1 x Push Jerk + 1 x Split Jerk)

STRENGTH
3a. Snatch Grip Deadlift 3 x 5 work to heavy - 205, 245, 295

Part 2
SUPPLEMENTAL
Good Morning 4 x 8 - moderate - 135


CONDITIONING
Lactate Tolerance
15-12-9
Thruster @ 95
C2B Pull-up
Time: 3:36
Rest 3min
12-9-6
Clean @ 135
Ring Dip
Time: 3:08
Rest 3min
9-6-3
Push Press @ 155
Box Jump @ 30”
Time: 3:08

9/3/12

OLYMPIC
1a. EMOM for 5min – 10 Snatch @ 40% - 75

2a. Clean 4 x 3 @ 80% - 205

STRENGTH (as a superset)
3a. Front Squat 4 x 5 @ 72% - 190

3b. Bent-over Row – 4 x 5 @ Heavy - 165, 190x3

CONDITIONING
5a. Weighted Ring Pull-up + Muscle-up 4 x 5 + Max -53
Notes: Use 47% of Weighted Chin 1RM. Drop the chain belt then IMMEDIATLEY start Muscle-ups
8, 4, 1, 2

6a. Strict HSPU + Kipping HSPU 4 x 5 + Max
10, 5, 3, 5