CROSSFIT OLYMPIC LIFTING CERTIFICATIONS

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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.

Thursday August 21 2014

thursday:

1. front squats: 3, 2, 1, 1, 1, 1, 1 working to a heavy single.

2. sotts presses out of front squat: 3 sets x 4 reps. you select the weight.

3. clean and jerks: (work up to 70%x1, 75%x1, 80%x1)3

4. chins: 25 total.

CrossFitters

1: Touch and go snatch: 80%x2x3 reps, 85%x3x3 reps.
2: 3 position clean (1x floor, 1x below knee, 1x above knee): 75%x 2 sets, 80%x 3 sets.
WOD: “PR for Pat”. Complete as many rounds as possible in 20 minutes of:
-6x power clean (185#/135#)
-12x burpees
-18x toes to bar
-200m run
Conditioning: 5 rounds, every 4 minutes, complete:
-500m row
-10m handstand walk
lots of bars working at mikes gym!!
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