Monday – Training

First of all I would like to congratulate all of the athletes and teams who qualified for regionals. The past 5 weeks have been a sufficient test of all the components of fitness across broad times and modal domains. Whether you are an athlete going to the next level or just missed out we must continue to strive to get better. Over the past 5 weeks hopefully you have discovered some weaknesses to attack and improve in our off season. I will be working on some things for everyone to continue to follow the training regimen.

Give me a little time to work out the kinks and fine tune all the details, whether it’s increasing you overall strength, improving your met-con, better gymnastics skill, or overall mental prep.

One thing that we will take a look at is several different squat routines to improve overall strength. You have the time tested Russian Squat, Gayle Hatch’s Squat or Coach Burgener’s Squat Routine to name a few, I would like to make them available for all and give you guys the opportunity to choose which program you want to go with based on your time and availability, or different challenges, tasks or competitions on the horizon. Ask many great coaches and they will tell you that your ability to lift heavy loads in the quick lifts all begins with your squat.

For now, bear with the progress

Strength
A. Snatch; work up to a heavy double for the day with a focus on technique and speed. Do not sacrifice technique for heavier loads. The doubles should not be touch and go, reset your position after each lift.

B1. Back Squat; 4-4-4-4-4, rest 20 sec
B2. Glute-Ham Raise; 5 x 7, rest 60 sec