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Hide & Seek with Cindy

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FRIDAY, May 19th 2017

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

  1. 6RFT
    3 x PSN 155/105
    2 x rds *Cindy *5 x pullup, 10 x pushup, 15 x air sq
    1 x rope climb
  2. GYMN. COND
    12′ EMOM:
    20 x WB 20/14-10
    16 x BJ 24/20
    12 x T2B

STRENGTH BIAS

SKILL/STRENGTH

DL  

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

X5@75%

X5@85%

XME@75%

3X10@65%

 

Single Leg Overhead Work

Start with low box and empty barbell  or PVC/15# bar in OHS/Snatch position.

5x right leg: step up , step down, step back to reverse lunge, step together.

5x left leg: step up, step down, step back to reverse lunge, step together.

Complete 5 rounds increasing load each time as able.

*Use front or back rack position if OH not possible due to shoulder.


ACCESSORY WORK:

5 Rds:

10x big gymnastics beat swing, focus on back hollow, straight arm side of swing. Stand on band if necessary.

5x wall walks

1x ME HS Hold (freestanding or wall) up to 30”

 

METCON

For time: 50x BJ 24/20

 


RX+
SKILL/STRENGTH

1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2

2. Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2

3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1

METCON

4. Conditioning
“Surfer on Acid”
3 RFT:
400m Run
21 x Burpees

 


 

 

yesterday's results

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