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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 65 and 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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Thursday May 17 2012
thursday:
OLYMPIC WEIGHTLIFTERS
1. back squat: work up to 78%x3, 83%x2, 88%x1, 83%x3, 88%x2, 93%x1,
2. front sqt: work up to 70%x3x3
3. sit ups x 100.
4. chins: 25
CROSSFITTERS
Warm Up: Row 500m, Burgener Warm up (snatch grip) + skill transfer exercises + junk yard dog.
Strength: Work up to 1 RM Power snatch + 3 Overhead squat. Then back it down to 90% and perform 5 singles of 1 + 3.
W.O.D.: Complete 3 rounds for time...
100 double unders
10x pistols (each leg)
Run 400m
25m handstand walk
Durability: 3 Rounds: 10x toes to bar, 60 sec farmers carry (AHAP), 10x russian twist, 10x WTD back extensions.
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| mobility work |
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| May 1 2012 |
"The most powerful weapon on earth is the human
soul on fire."
— Field Marshal Ferdinand Foch |
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