New cyle for all programs started this week. Though our site only features the Strength & Conditioning program you can come check out the gym for Barbell Club, Powerlifting, USA team weightlifting, and sport specific training!
Saturday Long Metcon:
400m Sand Bag Run
50 Sledge Hammer Strikes (25/R/25L)
40 Double Unders
30 KB Swings
20 Pull Ups
Max Weighted Ring Dips
20 DB Hang Power Cleans
When it comes to finishing a training session (no matter the sport or exercise) my moto has always been to "finish like a champion." I repeat it to my softball girls in the last minutes of practice, to my fitness folks towards the end of a workout, and to my weightlifting peers as they complete their last reps.
Some people love the feeling of those last moments when victory is near, if you really push it. When I was a kid at the end of my pitching sessions I'd imagine facing the last hitter of the game- a big hitter, with bases loaded, a championship on the line- and it would push me through those last few pitches of practice. I use the same technique now in my weightlifting training- I imagine being on the platform with a gold medal on the line- and in the same way it pushes me to make my last lift strong.
If you don't already think this way, I'd encourage you to try it as you complete your own workout. It can be anything- you're a cop chasing a bad guy, you are finishing your first triathalon, you are looking fabulas at your 10 year high school re-union, ANYTHING. Put some meaning into your finish, think about what drives you, and finish like a chamion.
Workout Of The Day
Bench Press 1RM
Vertical Jump Max
200m Farmer Carry (BW) for time
500m Row Time trial
I've found that most people tend to learn physical & athletic things faster when they can see it performed correctly by someone else. One of the fun things about seeing each person in the gym get better is how it effects the learning curve of the newer athletes in the gym. The quality of movement by everyone in the past year has increased- A LOT.
Now, when new athletes come to the gym this simple quality has opened the door to faster improvement by folks who may be learning how to, say, snatch or hurdle bound for the first time. New people don't just have to hear the verbal cues, see the slow motion visual breakdowns, or feel the kinesthetic adjustments made by coaches, they can look right over and see it done by the person on the platform next to them. Whether it be learning to bound properly by dorsi flexing the toe and rolling through the foot, setting your back properly for a deadlift, or opening up the hands to whip your elbows around and receive a clean, there are many athletes in the gym doing it well, providing a good visual.
So basically what we are saying is, thanks for being better!
The Arnolds Sports Festival is right around the corner. It takes place in Columbus Ohio from Feb 28th to March 3rd. The festival is definitely a bucket list item and if you've been wanting to take an exciting trip somewhere this could be the place.
The Arnold Sports Festival is the largest multi-sport event in the nation and the greatest sports-fitness experience of your life! The Festival welcomes more than 18,000 athletes annually who compete in more than 45 sports & events, including 12 Olympic sports (and includes USA Weightlifting, Powerlifting, MMA, Bodybuilding, Figure, Bikini, Crossfit, Ballroom dancing, Fencing, Cheerleading, and more). More than 175,000 fitness enthusiasts attend the Arnold Sports Festival each year to experience thrilling moments of sports competition and fitness entertainment.
Fitness shoppers enjoy the 700 booth Arnold Fitness EXPO offering the biggest names in health & fitness who present the latest trends in fitness apparel, supplements, and training equipment.
Attendees enjoy the regular sightings of sport personalities, film stars, and the Weekend’s namesake Arnold Schwarzenegger.
So if you're looking for an adventure book your tickets now! Columbus Ohio Feb 28-March 3. Host Hotel- Embassy Suites (Airport Hotel) use promo USA Weightlifting for discount!
Workout Of The Day:
40 Walking Lunges
15 DB HPC
15 DB Push Press
15 Knees to Elbows