Sunday

With the Garage opening this week, we have a couple of people testing the waters today.  Gonna do Power Hours from 12-2 and then some Oly Training after that. Come get some lifts in at the Garage. Hit me up for more info.

1910 Ocean Avenue
Brooklyn, NY

Jmarblehed@gmail.com
3472080841

Saturday

It's Saturday.

Snatch doubles
Clean and Jerk doubles
Squat triples

Play it by feel.  Hopefully hit some fun weights. After that,  Reward myself with some lemonade!

Hell yeah!

Oh Friday Where have you been?

Had a weird day yesterday, my morning session went interestingly. I squatted the weight I was supposed to but looking at the video I don't think im ever going to post it because of how hideous it looked.  I think im going to take a good look at my squat and rework them from a lower weight in order to build it to a consistent strength. 

I doubt I am the only one with this issue so let me get into it.  My squat form has always been suspect.  I have had Football Squat form for most of my lifting career and needless to say it isn't the best way to go especially with the Olympic Lifts.  My quads don't work as well as my Hamstrings do.  So when the weight gets to a certain point, I revert to using my Posterior chain to finish the lift.  This needs to be addressed now.  The only way to work my squats back is to work my technique as strict as possible.  If I can't keep the tension in my posture then I need to work weights that allow me to practice as heavy as possible while maintaining proper form.  SO this means when I squat I am going to go to max effort technical failure.  If something breaks down, I need to fix it. That's the only way to get better.  Build Strength through weakness. 

I will keep my status updated from time to time. See what happens at this end of this month.  

My numbers at this point:

Snatch: 121kg

Clean and Jerk: 142kg

Front Squat: 160kg

Back Squat: 184kg

Clean Deadlift: 240kg

I have a lot of work to do if I am going to get better, but Today is a Rest day so I will actually just kick back, relax and probably clean up the garage a bit.  Enjoy the day!

Thursday Special

Wednesday was a good day, Everybody seemed to have a decent day.  I had Alvaro work on his split for the Jerk and it wasn't looking too bad.  I have a lot of work to do with him still but a good start none the less.  Erin made progress with her Power work.  Once she gets out of her head, she does pretty well.  I had a rough start, I worked on my Power Cleans in the morning and I wasn't getting enough out of it at first, but as I kept working it got better and better.  Next week I will work up a little heavier and keeping pushing it.  Then I did Jerks and worked up to 140 for a single, unfortunately no video, and moved on from there.  It was a good day and hopefully we can continue the momentum into today. 

Today's workout for me will include... Drum Roll...

Morning

Squats 5 x 5

Clean Deadlift Halting 3 x 3

Evening

Hang Cleans 5 x 3

Push Press 5 x 3

Abs

It's all about Quality.

Mittwoch

Ja, heute ist Mittwoch und wir sind hier für die gym.  Am Mittwoch wir gewichte heben mit POWER!

Power Clean in den Morgen mit eines Pulls auch.

Ja, lass mich deine seele dem herrscher der finsternis opfern, bitte!

Für die nachmittag werde ich die Jerks zu tun.

Ich weiss nicht warum schreibe ich im Deutsch aber ist sehr gut ja?


Ok back to normal.

Today, Wednesday Morning

Power Cleans. Work up to a decent weight for Hang Doubles Technique is everything. POWER
Some Clean pulls after that

Wednesday Evening

Jerks
Push Press
Jerk Dip Squats

Lets hit it today

Two a Days!

Matthias Steiner winning Gold at the 2008 Olympics. 

Tuesday

Hope Everyone had a great Labor Day, I know I did.  Now back to work! I know I have a lot of work to do and today I'm going to put some temporary mats down so I can lift a little in the garage and test it out before I officially tell everyone to come and train.

Starting with Squats:
3 x 10 @ 135ish
and hit some snatches.
and some Snatch Deadlifts.

With a lot of work to do I have no time to waste!

Lets grab some coffee and get on it!

Labor Day

Labor day is a day to get that little extra recovery time in. Get the edge on the rest of the week.  This week may be cut short but the work done within it will be just as valuable. Enjoy your family, friends and your time and just relax. Use your time wisely and always train smart.

Recommended eats:

Grilled Steak (Skirt)
Grilled Chicken
Grilled eggplant
Roasted red potatoes
Salad - your choice
Fruits

Enjoy your day!