Looking at the Women’s Snatch start positions, here are a few clear observations. The same principles are there: -Eyes up, chin up, neck extended, chest out/up, shoulders back, hips down, knees out, back arched, bar tight to shins (4 Chinese, … Read more
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Power: The Ultimate Aphrodisiac! Time for some SEXercise!By Justin Thacker MS, RD, LD, ACSM-HFS, CES, USAW, CSCS Ohhh the many benefits of exercise. Many people eagerly head to the gym to look better naked by losing fat and gaining muscle but did you know that there are exercises … Read more
This entry posted in Articles & Newsletters
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Slow is Smooth, Smooth is Fast! Part 2 – Drills to Master the PullBy Justin Thacker MS, RD, LD, ACSM-HFS, CES, USAW, CSCS Last time we discussed why you should not initially think of the lifts as a grip it and rip it approach (see article here). Now, what can we do to … Read more
This entry posted in Articles & Newsletters, Uncategorized
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Olympic Lifting Problems & Fixes: Slow is Smooth, Smooth is Fast!“Hurry up and wait!” “Speed up!” “Slow down!” “Pull faster, finish!” “Smooth pull, be patient!” “Say what coach? You ok? Exclaims the confused lifter. As if learning the Olympic lifts were not already complicated enough, now you have to … Read more
This entry posted in Articles & Newsletters, STL Personal Training
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Nutritional Compliance, HAHAHA! But, Seriously Folks…Justin Thacker MS, RD, LD, ACSM-HFS, CES, USAW, CSCS Ahhhhh, nutritional compliance…perhaps two words that couldn’t be more ironic when paired together. I work with so many smart folks that typically understand what it means to eat healthy. More times … Read more |
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How long will this take? A high five to the face.“The Pain of change is never as difficult as the pain of not changing.”-Some very smart author who’s name I can’t remember or find on google, probably because I messed up their quote. However, I think I caught the essence … Read more |
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The Lab Gym’s EXTREME BOOTCAMP-6/19/13-Wednesday HomeworkThe Lab Gym’s EXTREME BOOTCAMP-6/19/13-Wednesday Homework JTLC Grand: 1/2 Mile (run) Long Tabata: Each minute, 2 rounds of: 30s (20 on, 10 off) Min 1: Row Min 2: Bicycle Crunch Min 3: Row Min 4: Bicycle Crunch Min 5: … Read more
This entry posted in Bootcamp Workouts
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Team LAB-6/19/13-WednesdayTeam LAB-6/19/13-Wednesday Level 1: Week 1 out of 3 (match or beat last week/past numbers) A) Clean: x1rm (30 min) B) High hang Clean: 321 OR Clean from high blocks: 321 (15 min) C) 2 Part Pausing Clean Pull: 3s … Read more
This entry posted in Team LAB Workouts
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Olympic Weightlifting: ABCs, On Ramps, Teaching Progressions, etcOn ramp breakdown: Detailed breakdown sheet Option 1: 3 day on ramp (day 1: snatch, day 2: clean, day 3: Jerk, C&J…could combine into just 2 days depending on situation) Option 2: 5 days. 1 day pre-requisite lifts, 3 days … Read more
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Weight Wise: Competition Anxiety
This entry posted in Videos, Weight Wise: Olympic Weightlifting Wisdom
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The Lab Gym’s EXTREME BOOTCAMP-6/16/13-SaturdayThe Lab Gym’s EXTREME BOOTCAMP-6/16/13-Saturday A) Warm up: Bootcamp JTLC AND THEN 50 CAVEMAN FBT!!!! Barbell warm up: RDL, Press, Squat x5 of each x 3 rounds non-stop Snatch Position stretches: i. Round 1 (pvc): snatch grip squatting … Read more
This entry posted in Bootcamp Workouts
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The Lab Gym’s EXTREME BOOTCAMP-Tuesday 6/18/13The Lab Gym’s EXTREME BOOTCAMP-Tuesday 6/18/13 Chest, Back, Hams, Etc Warm up: Bootcamp JTLC Circuit 1: *try to match or beat last week’s numbers A1) Deadlift: 7 sets of 5 reps (first 3 sets are warm-ups). A2) Bench Press: … Read more
This entry posted in Bootcamp Workouts
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Team LAB-6/18/13-TuesdayLevel 1: Week 1/3 in this rotation, match or beat last week/past phases. A) Power Snatch with pause at Knee: 321 or x1 (30min) B) Power Clean with pause at knee+ Jerk w/ pause in dip: 3+1, 2+1, 1+1 (20 … Read more
This entry posted in Team LAB Workouts
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Q & A & Various Rants: Working definition of strength for clients
This entry posted in Q & A & Various Rants with Justin Thacker, Videos
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Team LAB-6/17/2013-MondayTeam LAB-6/17/2013-Monday Level 1: Week 1/3 in this rotation, match or beat last week/past phases. A) Snatch: x 1rm (30 minutes) B) High Hang Snatch: 321 OR Snatch … Read more
This entry posted in Team LAB Workouts
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The Lab Gym’s EXTREME BOOTCAMP-6/17/13-Monday HomeworkThe Lab Gym’s EXTREME BOOTCAMP-6/17/13-Monday Homework Warm up: Bootcamp JTLC Grand and back (1/2 mile) Part 1: (BEAT LAST WEEKS NUMBERS) Jump Rope & Burpee (alternate): Tabata-count total reps each round. Try to match or beat your best. Score … Read more
This entry posted in Bootcamp Workouts
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