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Mike's Gym is a Regional Training Center for USA Weightlifting, which is the governing body of the sport—Olympic style Weightlifting, as well as a crossfit gym affiliate where the crossfit philosophy is highly adhered to. Olympic Weightlifting is the only weightlifting sport participated in the Olympic Games and the crossfit philosophy strongly adheres to the insertion of the olympic lifts in its daily programing. I have dedicated my life to Olympic Weightlifting both as an athlete and as a coach. Now at the ripe old age of 66 and over 40 yrs of being a strength coach and a retired teacher in the public school system, I train athletes to become better Olympic Weightlifters as well as making athletes more explosive and powerful in their respective sport. These athletes train in my 2 car garage, which is equipped with 4 platforms and all the equipment that one would need to become a better Olympic Weightlifter and a more powerful athlete. Mike's Gym is also part of Team Crossfit, a newly formed USA weightlifting team that has a philosophy of training to prevent injury and enhancing performance by using the olympic lifts, crossfit techniques, kettlebells and other heavy equipment. It is our philosophy that an exercise must utilize "yes to the 4th power." YES 1: Is the exercise ground based and are you standing up while performing the exercise? YES 2: Is the exercise a free weight exercise? YES 3: Does the exercise work multiple muscle groups and surround multiple joints? YES 4: Is the exercise performed in an explosive manner? If i can satisfy the requirements to "yes to the 4th power" 75% of the time, then the program and exercises I select are good functional exercises.
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Wednesday May 22 2013
wednesday: junk yard dog+burgener warm up+ skill transfer exercises.
1. pwr clean+cln and jerk: 70%x1+1+1x2, 75%x1+1+1x2, 80%x1+1+1x2
2. clean pulls: 95%x3x2
3. good mornings: 3 x 8 you choose the weight. keep same pulling angle at the end of first pull.
4. toes to the bar x 25
CrossFitters
Warm Up: Air dyne or row for 10 minutes, then mobility work.
Strength:
1) Back squat: Work up to a heavy single.
2) Snatch: 90%x1x5 sets
3) Snatch push press + snatch balance: 3+1x 5 sets. Start off at around 60% of your 1 RM snatch and increase the weight each round. When you fail at snatch push press, then continue to a 1 RM snatch balance.
Work Capacity: Complete as many rounds as possible in 12 minutes of:
20x rope slams
15x ball slams (25#/15#)
10x box jumps (30in/24in)
5x pull ups
*Rest 10 minutes, then
15 rounds: 30 second max air dyne, 30 seconds rest (If you do not have an air dyne, then row or sprint)
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| cody man competes at the crossfit regionals in so calif. |
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| May 7 2013 |
For those following the CrossFitters WOD, I'll be
posting what I do for my daily sessions. It is
going to be a good mix of running, Olympic
lifiting and CrossFit workouts. Follow along and
enjoy!!!
Beau Burgener |
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