USAW training camp receives national attention
The second day of the USA Weightlifting Elite Athlete Training Camp at No Excuses CrossFit brought national coverage. Atlanta-based American news station CNN brought a crew to cover the athletes while they lifted and performed post-workout interviews. “I think they liked that a lot. CNN is a big coverage for us, I think,” said Mike […]
1.10.20 Friday
Prep: 3 Sets: 60 sec Row 10 alt Walking Lunges 5/side Shoulder CARs Fitness A. 3 Sets: 8-12 GHD Hip Extension @ 21X1 5 Goblet Squats @ 3131 rest as needed B. Clean Complex Power Clean + Hang Squat Clean + Front Squat Every 2min x 5 sets: Start around 65% of Clean and build […]
1.9.20 Thursday
Prep: Joint Moblity + 2 Sets: 30 sec Air Squat Hold 30 sec Bar Hang A. EMOM16 1- 10m HSW walk or 30 sec HS Practice 2- 1 Rope Climb or Technique Work 3- 30 DU or SU 4- 45 sec Easy Row or Bike B. Skill Work / Mobility Any other Skill Practice or Mobility […]
Athletes shake off dust at Day 1 of USAW camp
Day one of the USA Weightlifting Elite Athlete Training Camp kicked off at No Excuses CrossFit on Wednesday. After flying into Atlanta at lunch time, and a short break at their hotel, the athletes got to work. “They kind of shaked off the dust today,” said Mike Gattone, the Senior Director of Sports Performance and […]
1.8.20 Wednesday
Prep: 3 Sets: 10 Cat Cows 10/side Leg Swing 5/side SHoulder CARs 5 PVC OHS Fitness A. EMOM5 2 Hang Snatch High Pull + 1 Snatch High Pull Light to moderate weights practicing technique B. Every 2min x 5 Sets: 1 Power Snatch + Hang Squat Snatch Building in loads and starting moderate. C. 2 […]
1.7.20 Tuesday
Prep: 3 Sets: 60 sec Row 30 sec FLR 10 Glute Bridges A. Every 3min: 10 Alternating Kettlebell Bridge Floor Press 10/arm SA Seated Ext Rotation 2111 rest as needed B. Close Grip Bench Press (CGBP) 5 reps @ 31X1 every 2:30 x4 sets Tough weights across. Minimal building C. AMRAP7 Max Burpees to 6” target
12.6.20 Monday
Prep: 3 Sets: 20 Mountain Climbers 20-30 sec/side Side Plank Fitness A. 3 Sets: 8/leg RNT Reverse Lunge 50’/arm SA Farmer Carry Tough Weights rest as needed B. 4 Sets: Every 3min: 4 Back Squats 30X1 2-3 Strict Pronated Pull Ups Can do wtd PU if possible. Back Squats are tough weights across w/ some building […]
1.4.20 Saturday
Prep: Joint Mobility A. 3 Sets: 20-30 sec Hollow Hold or Bent Hollow Hold 20 alt Prone KB Drags rest 90 sec B. 4 Sets: Every 90 sec alternating 8/leg SL Landmine RDL 3111 8/arm Half Kneeling SA Press @ 2111 Presses are heavy and RDLs are moderate loads. 4 sets of each movement will […]
1.3.20 Friday
Prep: 3 Sets: 60 sec Row 10 alt Walking Lunges 5/side Shoulder CARs Fitness A. 10-15min DU Practice B. Clean Complex Hang Power Clean + Hang Squat Clean + Front Squat Every 2min x 5 sets: Start around 65% of Clean and build a little if mechanics are perfect. C. Every 8min x2 Sets: 12-9-6-3 […]
1.2.20 Thursday
Prep: Joint Moblity + 2 Sets: 30 sec Air Squat Hold 30 sec Bar Hang A. 3 Sets: 15 sec MAX Effort Row 100% rest walk 2-3min B. EMOM25 1- 30 sec Row 90% 2- 30 sec Max Air Squats 3- 30 sec AB 90% 4- 30 sec Max Burpees 5- Rest Score is burpees […]