Tuesday, May 23, 2017

Jeremy came back for a visit


Jeremy is on leave from his post in Alaska and we were able to give him his overdue green shirt. I hope to get a picture soon of him jumping out of a plane with our shirt!



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

clean pull 5-3-2-3x1

Accessory/Skill

2 windmills between strength sets

Group Workout

5 rounds
4 heavy deadlifts
4 dips
rest 1:00



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Monday, May 22, 2017

Strength and Power Cycle 4 Week 4

All photos by Dave www.lane1photos.com
Dave was back at the gym this weekend, and as always he got his camera out and took these great photos of our athletes in action. Left to right Josh, Isabella, and Mark.

For the strength program this week, it's a deload week. You know the story now, take it easy and relax, you ended last week pretty heavy. Next week is test week.

I know there are a few folks who are going to be starting the strength program this week, take this week as a ramp-up week: work up to heavy 5s and call it a day.


S&P Week - Fill out this form to get your week's program pre-calculated for you

Day 1

5x1 Power Snatch 70% - rest 75 

Press: 40%x5, 50%x5, 60%x5

Close Grip Bench: 40%x5, 50%x5, 60%x5

Lats, Upper Back, Triceps, Biceps 

Day 2

2x1 Snatch 80%, 85%, 90% - rest 60-90 

2x1 Clean & Jerk 80%, 85%, 90% - rest 60-90 

Squat: 40%x5, 50%x5, 60%x5 

SLDL: 40%x5, 50%x5, 60%x5

Hamstrings, Low Back, Abs

Day 3

Snatch: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x2 - rest 60-90 

Bench Press: 40%x5, 50%x5, 60%x5

Lats, Upper Back, Triceps, Biceps 

Day 4

Clean & Jerk: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x2 - rest 60-90 

Deadlift: 40%x5, 50%x5, 60%x5 

Front Squat: 40%x5, 50%x5, 60%x5

Hamstrings, Low Back, Abs



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

press 5-3-2-3x2

Accessory/Skill

5 Bulgarian split squats between strength sets

Group Workout

10 rounds of the complex
power clean
front squat
push press
thruster



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Friday, May 19, 2017

You are how you move

Squatting Facets
Last week I said that your ancestry can say a lot about how you squat. That's only half of the story. The other half is that your body adapts to how you move (or don't move). Your body is designed to conserve resources wherever it can. That means muscles that don't get used atrophy (no need to spend energy keeping that muscle around); bones that don't get used will weaken (exercise is better than calcium for osteoporosis); skin that's unused gets thin and weak (you get callouses on your feet and hands when you use them for real work).

In our modern, inactive society it's important to do some form of strength training. You need to use your muscles so that they don't atrophy, and you need to load your bones so that they keep growing strong. But what happens the other 23 hours outside the gym?

Look at your day - how much varied movement do you get? Do you load your body in many different patterns throughout the day? Do you sleep in a soft and comfortable bed then get up and sit down at a table for breakfast then sit down in your car and drive to work then sit down in your office all day then sit down in your car to drive to the gym then try to squat? What happens? I bet you struggle to get good depth and struggle to keep your back straight. If your body is used to sitting and lying down all the time, it doesn't build the muscles (and the muscles don't build the bone) to move properly.

Try to move your body all day in varied positions. Doing the same thing all day will tell your body to take the easy way out. You should find this happen naturally as you get stronger. Your body will want to move and get that dynamic feedback - ask the folks in my office, I can't sit still during a meeting.

Much of aging comes from a misunderstanding of the effect of comfort. - Antifragile



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

front squat 5-3-2-3x2

Accessory/Skill

2 TGUs between strength sets

Group Workout

squat 8x3/1:00



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Thursday, May 18, 2017

We need your opinions

Carter gets his green shirt.
We have some exciting changes coming up this summer. We're going to be able to expand our schedule and have some more classes earlier in the day. We have the option of some early morning classes, later morning classes, or lunch time classes. We want to fit your schedule best.

If there are times that would be great for you, or if you have friends that don't come see us because our schedule doesn't work, please let us know what would work best for you.

Please email us your thoughts: info@barbellstrategy.com



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

deadlift 5-3-2-3x2

Accessory/Skill

5 heavy swings between strength sets

Group Workout

rowing and carries
actual workout depends on how many folks show up for class



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Wednesday, May 17, 2017

Green shirt catch-up


I completely spaced on Jyothi's 1-year anniversary. I thought I had already given her a green shirt and asked her to help out a new member (a responsibility of those who have green shirts), but it turns out I missed the anniversary and never gave her the shirt. She was worried that it was a judgment on her skill that I never gave her a shirt - that couldn't be any farther from the truth!

Jyothi is committed to showing up (she's strict on her 3 days a week - I know she'll be there on MWF) and putting in the work. She always knows her lifts and her weights and keeps very good notes in her little book in the cubbies. I would never withhold a green shirt to someone so dedicated to the gym.

Keep an eye out for the yellow shirts - the first round of two year anniversary shirts will be going out early this summer!



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 5-3-2-3x2

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

5 rounds
  AMRAP 3:00
    3 power cleans
    6 push-ups
    9 air squats
  rest 1:00



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Tuesday, May 16, 2017

Hiking without boots


When I first moved to Colorado (back in 2000!), I was really excited to do a lot of hiking. Mike and I went hiking a lot - we were smitten with the mountains and it was free entertainment for a couple of broke grad students. I loved it, but I always came home with sore knees and hips. I also had a really hard time descending and always blamed my lack of coordination, poor balance, and a healthy dose of fear.

I started out with leather hiking boots but eventually switched to trail runners, then to Chaco sandals, and finally to some fairly flat Puma sneakers. As my footwear got more minimal, I noticed that I was less sore after hikes, even long ones, and that I was more sure-footed and faster going downhill. But this weekend I tried hiking in my most minimal sneakers yet, my Prios from Xero Shoes, and it was even better. My old Pumas were pretty flat, but in the Prios, my feet could spread out more and the sole was thin enough that I could really feel the ground. I've never felt so comfortable moving on uneven terrain (even chasing after unpredictable small people) as I did in these. I also had no soreness at all, probably because being able to feel the ground allowed me to land softly and deliberately with each step, so there there were no jarring movements.

This sounds like a paid endorsement maybe, but I promise, I just really like these shoes, and the whole idea of minimal footwear. I wish I could get back all those years of sore knees and stumbles!


Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

power clean 3-2-5x1

Accessory/Skill

5 push-ups between strength sets

Group Workout

EMOM 20
3 KB C&J AHAP



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