CrossFit, Weightlifting, Powerlifting, Sport Training, and Rehab in Louisville, KY
First. I need to go ahead and let everyone know that even Waylon did make the #315 clean on Thursday. Lets go ahead and examine that video……..
It took him about 4 tries I think. He still throws the bar out in front of him, the only difference was that this time he just waited in the bottom until he had it racked. Now I would like to draw your attention to this video of me cleaning #320, which is #5 more than Waylon. Notice how I set the bar down without any excessive celebration and basically just being classy as hell? Act like you been there before Waylon, Ge’ez.
Here is Nathan with a #205 snatch, his last PR was a couple of weeks ago at #195. He is making great progress, but as you can see from the video, he still has much more….. this isn’t exactly a technique video, but a nice PR regardless
….and my man Lee squatting 125# for a set of 5, this was the 8th set of 5 that he had done. Lee is in 7th grade and his schedule is really busy so I get him for about an hour, sometimes 3 days a week, sometimes 2, and every now and again only once. We are hoping that he will get in here more consistently this summer, but for right now we pretty much just Squat, press, pull-ups, push ups, and some prowler sprints or sledge strikes every time he comes in. We haven’t been pushing the weight progression just yet, his glutes were pretty weak and his adductors are pretty tight and he has bad internal rotation in his hips, so we are just gradually working all that nonsense out and squatting all the time.
Taylor also hit a #160 Snatch this week as well, but she decided not to video it for some reason, and rumor has it that TJ hit a #210. So, I guess that they think that their shit is too good for us. I hate Taylor anyway.
About two weeks ago my best friend on earth Vicki Black sent me an email about her daughter Alexa. Alexa is a dancer and had a tryout in South Carolina on Saturday. She was having some trouble with kicking her left leg up (about 110-120 degrees of hip flexion) compared to her right leg, which pretty much kicks herself in the head. She came in for an assessment. We had a couple of problems from the get go because she was going on a cruise for Spring Break and we only had a couple of weeks anyway. I gave her some exercises and some breathing drills to do, sent her on the cruise with a 5lb plate and a couple of bands.
She came back in on Thursday and we tried to stretch out her left adductors, and did some hip internal rotation stuff. Me and Waylon gave her a thera-band and showed her a few more stretches to do at home. On Friday, morning I had Alexa meet me over at KSC to see Bone Jiggler Kyle. Told him what we had going on and then he did a basic assessment and pretty much we agreed, then he hit the adductors with a little ART voodoo.
Alexa gained about 30-40 degrees of Hip Flexion, and I even taught her some extra dance moves. Nice work Alexa. As for my visit with Kyle, I noticed that I my issue was much more Glute med than piriformis. So we hit that with the Graston Scraper, ART’d it, and snapped my bones. I am feeling pretty good right now, we will see how squats go tomorrow.
I have a video of this but for some reason I don’t possess the technology to upload that long of a video.
The good news is that we are not doing sets of 5 this week, so lets hit it.
|Day 1 Week 5|
a.Lacrosse Ball Piriformis
b.barbell gooch grind
|1.) Snatch 30 min|
|2.) 3 min barefoot jump rope||20 min break/mobility/squat prep|
|3.a) high box step up x 5 (each)
b.) T- Pushup x 5
c.) Body Row x5
|2.) Squat 8x3+ @77.5%|
|4.) Mobility/Lengthening 3min||3.a.)Barbell Step Up 3x8
b.) Lateral Kb Lunge 3x10 each
|5.a) Seated knee raise w/bandx10
b.) sqaut with band on knees x10
c.) Face pulls x 10
d.) Prisoner walk x10m x2
|4.a) weighted static back ext. 4x30sec
b. Ab work, you choose
|6.a)4 box hurdle jumps|
|Day 2 Week 5|
|1.) Foam Roll
a. Lacrosse ball in pec
b. Foot / Ankle Destruction... Lacrosse ball, stick, therabands... the works.
|2.) Wall Ball x 20||20 min Break/mobility|
|3. Bear Barbell Complex x10||2.) Press 8x3+ @77.5%|
|4.) Mobility/Lengthening 5min||3.a.)Seated Alternating DB Press 3x8
|5.) a. Single Leg KB Bottoms up Press x5
b.) Single Leg KB Bent over Row
c.) Single Leg KB Deadlift
|4.a.) Med ball side toss 3x12|
|6.) Box Jump x10
Med Ball Push Press x 10
|7.) Push Up Falls x10|
|Day 3 Week 5|
|1.) Foam Roll
|Jerk Drills 10min|
|2.) 20 min Sled or Prowler Drag/push/pull/throw/wiggle/shake||2.) Clean & Jerk 30 min|
|3.) Mobility/Lengthening 5min||3.a.) Wide Stance Box Squat 3x8
b.) Front Loaded Reverse Lunge 3x10
|4.) Weighted GHDs 6x5|
|Day 4 Week 5|
|1.) Foam Roll 5 Min||1.a.) Snatch 20min
b.) Clean & Jerk 20min
|2.) Turkish Get Up x20||2.) 20 min break/mobility|
|2.)a.) Bear Crawl 10m
b.) Lunge x 10
c.) Handstand Kickup x10
|3.) Bench Press 8x3+ @77.5%|
|3.) Mobility/ Lengthening 3min||4.a.) Bambo Bench 3x12
b.) HSPU/Ring Pushup x60
|4.a) I,W,T,O x10
b.) Dislocates x20
c.) Walking OH Lunge x10
|100 Sledge Strikes each Arm|
|5. 4 Dot Drill|