Dan and Ted’s Excellent EIE Adventure

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Wednesday, March 19, 2014

Rowing Day MDR

Programming for MDR

PreHab

Theraband Routine
PVC Dislocates
Keg Drill

Warm Up

Run 400m
10 BTN Snatch Grip Push Press
10 Snatch Balance
10 OHS
5 Hang Power Snatch
5 Hang Snatch

Strength

7X1 Hang Snatch- Rest 90 seconds

Notes:  If you cannot perform a squat snatch perform a power snatch into an overhead squat. Only squat to a depth where you can maintain good form.

Conditioning

15 minutes of rowing skill work. 

Then: Row all out: 500 (time trial), 400, 300, 200, 100 with 1:1 Rest 

Notes: May perform partner-style as needed.

Programming for Venice

Prehab

Keg Drill
Banded Rack Stretch
PVC Dislocates

Warm Up

Run 400m
10 BTN Push Press
10 Snatch Balance
10 Push Jerk
5 Power Snatches from Hang
5 Power Snatches
5 Power Cleans from Hang
5 Power Cleans

Strength

EMOM 5 minutes:
2 Power Snatches

EMOM 5 minutes:
2 Power clean + Push jerk

Notes:  Focus on perfect form, hitting those hips and prioritizing good overhead position with arms locked out.  Not touch and go.

Conditioning

7 rounds of:

1:00 ME Wall Balls 20/14#
0:30 ME Power Clean & Push Jerk 135/95#
0:30 Rest 

Cool Down

50 V Ups/Tuck Ups for Quality 

This week we are highlighting those that participated in the EIE Challenge  and saw the biggest improvements over the 6 weeks. I want to write about the two participants that I worked with the most directly – Dan Anderson and Ted Zizik. Both of these athletes had goals of improving their Olympic lifts and they did so with a dedicated mobility program and attending barbell sessions, receiving numerous coaching session from both myself and Derrick. The above video highlights most of Dan’s lifting progress at Paradiso but his lifts have really started to become consistent over the course of the Challenge. Ted had a similar experience and through a ton of hard work and getting through frustration, made huge gains to take the overall EIE prize. Both Dan and Ted set aside time outside of group class to work on the nuances of their lifts and truly get better. This was critical to their success as the repetitions and constant corrections made in a VBC session allow the lifter to achieve the most important trait of consistent lifts, beyond positions. They found their own rhythm with the lifts. Watching Dan’s video, his lifts start to look more and more similar by the end to the point that you could call the slow motion, technically sound closing lift – “Dan’s Snatch”. He found his own rhythm and timing with the snatch and this only comes through repetition and doing each lift in every possible variation. The positions become strong and ingrained and the lifter figures out the best way to rhythmically use their unique body structure to lift the most weight. If anyone is ever on the fence about coming to VBC or just wants more time dedicated to weightlifting, I encourage you to take Dan and Ted as an example of the type of progress that can be made in a few short weeks. Congratulations again to these hard working dudes. Both will snatch their body weight in time.