U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.
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We will not be having class this week because of the PFT/AFT. We will, however, still have part 2 of our Olympic lifting Seminar on Wednesday at 7:30. No heavy lifting involved, just skill transfer drills that will improve your snatch leaps and bounds.
To all of our cadets: DO WORK on the PFT...500s across the board!
It seems a lot of people have been having upper mobility issues lately. Range of motion=power, so take care of whatever issues through adequate rest, but improve your performance potential with some Mobility WODs that will help you improve range of motion and efficiency in performing movements.
Shoulder mobility/Overhead Squat Progression/3 x 5 OHS
We will work on this next time:
METCON:
AMRAP 10 Min
30 Double Unders
10 Sandbag Ground to Overhead
Then:
3-4 Rounds (not timed)
100 m Forward Band Spring
100 m Backwards Band Spring
What I'm looking for in this is leg drive. The person restraining the runner can adjust resistance by sitting down lower to increase workload on the runner.
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Hmmm...where have I seen this before? Kids these days...
****OLY LIFTING SEMINAR TODAY 7:30 PM with JARED BARKEMEYER****
All other classes see below:
SKILLZ
Work up to max box jump
STRENGTH
Work to 1rm Deadlift
METCON
AMRAP in 20 (10 Dumbell Squat Cleans- Run 200m)
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Supplementation: Recovery and health is very important, and while we don't often talk about supplementation, it is definitely something to consider. I'm not talking about using it to replace doing the right things, but using it to augment your performance. Check this out: The Week of Supplements Recovery and Nutrition
And finally, a healthy dose of skepticism to keep reality in check: Forging Elite Scarcasm
------- “Somewhere a true believer is training to kill you. He is training with minimum food and water, in austere conditions, day and night. The only thing clean on him is his weapon. He doesn’t worry about what workout to do — his rucksack weighs what is weighs, and he runs until the enemy stops chasing him. The true believer doesn’t care how hard it is; he knows that he either wins or dies. He doesn’t go home at 1700; he is home. He only knows the cause. Now. Who wants to quit?” - Unknown
If you must get up and move, use today as a prep day for our Olympic Lifting Seminar on Wednesday.
Some key observations from trying to teach Olympic Lifting:
The Pull
- the bar moves vertically (not away from your body in a centripetal path)
- people have tendency to shrug the bar more than generating momentum from hip thrust
- at the apex of the lift, your hips should be fully extended, and shoulders shrugged.
- envision yourself pulling yourself under the bar as it is going up.
The Catch
- people have a tendency to receive the bar on their wrists
- Throw elbows out high and receive the bar on your shoulders by creating a shelf
- The shelf is created by throwing your elbows out to expose shoulders
Body Posture
- A good athletic position is required to receive the bar
- Feet shoulder width or slightly wider, toes pointed outward
- weight is evenly distributed, or slightly favoring the heals
- tight back, chest out as if you were trying to chest bump
- butt is back, knees have slightest bend
- you should not be leaning back. The movement should teach power and speed--the latter coming from your ability to change posture from the extended back into this athletic position with chest out
Ground Position
-feet are shoulder width apart
-back is tight and curved outward
-arms are locked out,
- center of mass is over the bar, not in front
- weight is primarily on heals
- butt is down
- bar is over 3-4 eyelet on shoes
- initial pull is not violent (gradual acceleration of bar)
Snatch
-arms are not wide enough to be locked out
- weight tends to be front centric, indicates lack of overhead mobility
- need development of overhead squat stability
In general:
- lack of core acceleration of the bar, motion is not a pull of upper body, but momentum generation from core and hip extension
- Momentum, momentum, momentum. Power and speed, not a concentric/eccentric motion.
-positioning is crucial to be able to perform movements correctly!
