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Fight Gone Even Worse

WEDNESDAY, May 17th 2017

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Attention athletes! Sam here.
As you know, we recently hosted a Double Under Seminar. While I had some embarrassing camera problems so have no photos to share, we sold out (and not to the benefit of Molly, but had a few sneak in without our knowing), and we had nice attendance from four local boxes as well as our own, including one Regionals competitor. Why that excited us, is in a review of our coaches, when asked “how many of our athletes have “good double unders”?”, the answer was always less than 10, more like 5. Many of you have them (double unders), but with pikes, poor arm positioning, etc. For us, as coaches (and you as athletes), we’re always growing to not only achieve a skill but also achieve virtuosity…doing the common uncommonly well.  In saying that, I was stoked to see a regionals competitor admit his dubs were slow, and to watch Molly try to work with him. It takes time and practice to undo bad habits.  We admire athletes who can bring their training back to ground zero and refine their skills.

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Olympic lifts are no different!  

We are hosting another USA Weightlifting and Sports Performance Course on Saturday and Sunday, May 27th and 28th. Yes, Memorial Day weekend, but hey, you probably have Monday off too right?

This 2 days course is a $495 investment in the Clean, Jerk and Snatch, and it’s variations. Also taught are the progressions, and how USAW builds the sport of weightlifting from a super young age to masters level athletes.  Our instructor, Richard Lanksy, is a seasoned veteran of the Olympic Weightlifting Community and has coached many athletes to Olympic status.

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One of the most enlightening parts of the course when I took it was the highlight in sport injury statistics.  That Weightlifting is among the safest of all strenuous sports, which is especially true if performed correctly with proper instruction and supervision…which is why we’re so focused on keeping our coaches educated!  Weightlifting, by statistics, is a safer sport than gymnastic, track and field and soccer – by a lot!

So take a look at the course, and give it a second though here.  You’ll be flanked by coaches Paul and Cory, among others attending.

MORE ABOUT THE COURSE: http://www.teamusa.org/USA-Weightlifting/Coaching/Coaching-Certification-and-Advancement/Sports-Performance-Coach 

TO REGISTER FOR THE COURSE: https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=87997

If you’d like to talk to a coach at Rebels who’s attended the course, ask Nicole, Ed, Terry, Lilla or myself.

WOD

METCON

FIGHT GONE EVEN WORSE
3 RDS:
6 x 1 Min stations:
1. Thruster 115/75
2. PSn 115/75
3. BJ 30/24
4. PP 115/75
5. Cal Row
6. REST

*Barbell load must be the same for all movements*
Score = total reps

Required Cash-Out:
10!
Push-ups
Sit-ups (Abmat)

 

STRENGTH BIAS

SKILL/STRENGTH

 

HPC 5×3 @ 70%. Bring bar to high hang then to hang for next rep (x3). Rest between sets.

PR

X5@65% (=65% of 90% of 1RM)

X5@75%
X5@80-85%
XME@75%
3X10@55-65%


ACCESSORY WORK:

3 rounds not for time:

Pullups: 75% of your max from 4/17 done the same way.

Rest 1 min

75% max chin-ups from 4/17 done the same way.

Rest briefly

8-10x Dips as hard as possible( Rx= ring w/ 2” pause at dep dark bottom of dip)

2×10 Vups or tuck up, then extend knees (grab calves with hands) and lower slowly (so up in a tuck, down in a V)

METCON

3x250M Row for time. Rest :45 between rounds. (easy peasy right?)

 


RX+
SKILL/STRENGTH

  1. Clean (Mid-thigh, off Blocks or from Hang)
    60%/4
    65%/4
    (70%/4)3
    2. Clean Pull (Mid-thigh, off Blocks or from Hang)
    70%/5
    75%/5
    (80%/5)3
    3. Front Squat
    77%/5
    83%/1
    77%/5
    85%/1
    77%/5
    87%/1


METCON

  1. Conditioning
    13 min AMRAP:
    55 x Calorie Row
    55 x Thrusters (95/65)
    55 x Pull-ups
    55 x HSPU

 


 

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