Tues – 07/30/2013

Do that in your jeans and nanos… And he lifts more than you. A lot more.

The Priorities – “Position, Movement, Speed, Load”
You must prioritize your training in this order. If you cannot get into the proper position, you will not move properly. If you cannot move properly, going fast or heavy will only build bad habits and be dangerous. Once you have reached success with the position and movement patterns, focus on speed and the load will follow naturally. 

Weightlifting Belts
I’ve been wanting to touch on this for a while.

First and foremost, if you feel the belt helps put you in a better position, then you need to back off of the intensity (load & speed), and fix whatever is causing you to be in a bad position to begin with.

I suggest never using the belt in training (lifts at 90% or lower) because you shouldn’t need the extra midline stability for the load, training without a belt helps develop midline stability and makes a stronger lifter.  Since the goal of training is strength gain and perfect practice of the lifts then it only makes sense to take away the belt.

In competition its obvious that a belt must be used.  Since the goal for competition is to win, it only makes sense to do all you can legally to gain an advantage.

Relying on the belt day in and day out will make it a crutch and a mental safety net that is unnecessary.  However, if you have specific days where you test, those times are likely the appropriate times to strap on the belt.  If you are testing your 1rep clean or front squat at the end of a 12 week cycle then certainly put the belt on.  When you wear the belt as part of your testing you have to consider both its capability to help you lift a little more because of stability but also the dependency that can be developed if you ALWAYS wear a belt.

Also, NEVER wear a belt during the snatch, EVER. If you have a good bar path, you will eventually hit the belt with the bar with negative consequences.

WOD

Extra) Tall Snatch + 5 OHS,  5X1
Absolutlety zero dip/drive. Stand tall, pull yourself under the bar as fast as possible. Hold your bottom position for a few seconds and take note of any errors. Stand, adjust, do 5 OHS. 

1) Clean – 15 minutes to build to heavy triple or work on technique
Rest 10 sec between singles. 

2) 4 minute AMRAP of:
10 Kettlebell Swings (32/24 kg)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

4 minute AMRAP of:
10 Box Jumps (24″/20″)
10 Hand-Release Push-Ups

Competition Training

1) 10 min to establish 1RM Weighted Pullup
Rest 5 minutes before starting #2

2) 1 attempt to establish Max UB Strict Pullups

3) 800M Sprint for Time

4) 15 min to establish 1RM Split Jerk

5) 5 min to establish Max UB Double Unders