12 WEEK BARBELL TRAINING CYCLE

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Barbell is Back!!!!

12 Week Cycle

Start Date: Week of July 6th

End Date: Week of September 28

(technically, this is the 13th week, but we will use to retest)

Because this is a 12 week cycle, I would ask you to try and commit for those 12 weeks. Try and come at least 2 times a week. Saturdays will be the days that you can come in to catch up on the day that you missed during the week, or if you just want to do more lifting.

Ask anyone that came in last 12 week cycle, and hopefully they will tell you how much more  proficient they have become in these lifts.

Days and Times: TBD

 Last cycle, we did Tuesday and Thursdays from 5:45pm-7:00pm. I am throwing around the idea of doing barbell on Mondays and Wednesdays starting 6am as well. Regardless, please reply back and comment below on those who are interested, and the dates and times that would work best for you. Remember, We do want to be able to drop weight, so we want to avoid those times we are not able to drop.

Saturdays:  Feel free to come in to work anytime between 8am-11am

In this training club, the format will be similar to our  regular CrossFit classes, but will be loosely structured. That said, it will all be dependent on the people that show up and everyone’s abilities, which will determine the level of coaching needed. Everyone is welcome! This is for those people who are not so comfortable doing a full squat clean or full squat snatch, and especially for those who already have mobility down for these lifts but  want to perfect them. Because this is more of a TRAINING program, there will not always be formal coaching, but sometimes can be a peer coaching if you need someone to watch a set and critique.  Some of the other coaches can jump in and watch  your form as well. We will focus first and foremost on form vs. heavy weight. Once your form is in a place where you feel comfortable, is when we can start adding more weight.

Beginner:
-purpose: to develop core, general strength, fundamental barbell movements, and mobility for oly lifts
-goal: Make stronger individuals, better mobility, working on stretching
-rep schemes will vary weekly
Non Beginner:
-Guidelines: must already have a good grasp of doing full snatches and cleans with no mobility issues. Must have been doing these lifts for 4-6 months
-Purpose: to offer more classes outside of just general CrossFit. For people to develop a specific skill and get people excited about getting stronger.
-Goal: get people stronger with good form for these OLY lifts
Here’s a link to some demonstration videos on all the types of movements. Take a look at all of these videos.
http://www.weightliftingwod.com/p/demonstration-videos.html
The following below would be an example of the type of movements you would do in this class (but this is an example and we would NOT be limited to only these movements below):

Mobility and Stretching

-Hip mobility
-Shoulder mobility
-Anything else mobility
Jumping:
-Armen drill
-Vertical jumps (hip explosion)
-Box jumps
Snatch variations:  (for competitors)
-Muscle snatch
-Hang power snatch
-Power snatch from block above knee
-Power snatch from block below the knee
-Power snatch
-Hang snatch
-Snatch
Clean variations:  (for competitors)
-Muscle clean
-Hang power clean
-Power clean from block above knee
-Power clean from block below the knee
-Power clean
-Hang clean
-Clean
Presses and Jerks:  (varying clean and snatch grip- as applicable)
-Strict Front Press
-Strict Rear Press
-Front Push Press
-Rear Push Press
-Split Press (Front and Rear)
-Presses (from squat) (this would be done later on)
-Power Jerk (this would be done later on)
-Split Jerk (this would be done later on)
Squats:
-Front squat
-Back squat
-Overhead squat
-Split Squat
-Lunges (stepping lunges with weight)
Accessory Work:
-Pressing Snatch Balance
-Snatch Balance
-Rows (Bent over, Upright)
-Good mornings
-RDL’s (Single leg, Snatch grip, Clean grip)
-Deadlift
Other:
-Reverse hypers
-Abs
-Monster walks
-Lateral band walks, etc.
Couple things to note:
1) Come 20 minutes early before class to warm up and stretch. All warm ups should be done on your own. However, do whatever it takes to open up your hips and shoulders. If it means coming and stretching for an hour, do so.
2)Bring a notebook to write down the workouts and record your sessions. This is incredibly important so you can refer and look back to not only past workouts you’ve done, but also record your weights and know exactly where you are at.
3) Try not to get in anyone’s line of sight when they are performing a set of lifts so that individuals can focus on what they are doing.
4) Be aware of your bodies’ limitations. Don’t do a hard WOD right before and expect to be energized to lift. We suggest that you do not wod that day or that you wod  hours before so you are 100% recovered. Barbell training requires a lot of precision and coordination in lifts. You are 100% likely to SUCK if you are fatigued. (We all have experienced this first hand)
4) Strive to perfect your form for EVERY SINGLE REP. This is not CrossFit. You’re not doing 10,000 reps in 5 minutes. The more you perfect, the better you will be at CrossFit and especially when you have to perform those lifts under duress both with fatigue and with the clock ticking. Olympic lifting is about good repetition and Muscle memory!!
Hope everyone is as excited as we are here at LAX!! This will be a 12 week cycle, we will continue with these training sessions in hopes that this will continue to grow!!  Let’s go get some!

Workout of the Day 6/17/2015 – Wednesday

CrossFit

Strength.
Back Squat 4 x 9 @ 75%

Plyo.
Single Leg Box Jump 4 x 2

Met-Con.
27-18-9:
KB Swings (1.5 pd/1 pd)
R Arm KB Shoulder to Overhead
L Arm KB Shoulder to Overhead

CrossFit 101

Strength.
Hang Power Snatch + Overhead Squat

Met-Con.
For Time:
20 KB Swings
20 Toes to Bar
20 Steps KB Lunges
20 Burpees

Every 5 minutes, run 200m.