Attention all lifters and parents: Kansas State Championships are in Olathe, Kansas on Aug 27th and 28th. I hope most or all of our lifters will be able to make it!
Heck of a day today. We did snatches and OHS then practiced the jerk for the first time and I was really surprised at how many of the kids picked it right up. I have always said that the jerk is the hardest part of weightlifting. Kids can become good at the clean through practice, they can even become good at the snatch through practice and hard work, but it is very hard to excel at the jerk without at least a little bit of talent. Luckily almost all of these kids seem to have the back for jerking.
We have our first meet at the later part of august and I can't wait to see what weights they put up!
We also did a 1RM for front squats today, and these are the results:
Will 195 PR
EJ 135 PR
Jakob 190 PR
Christina 140 PR
Rachael 140 PR
Autumn 115 PR
Vin 80 PR
Cory 80 PR
I love the fact that almost every single person made a new Personal Record!
lifts from today
tyler tran 75lb snatch PR
will powers 130pound snatch PR
christina tran 85lb snatch PR
EJ Hein 85lb snatch PR
landon crews 65lb snatch
vin stolzenburg 35lb snatch
cory muehler 35lb snatch
matthew powers 40 lb snatch
autumn muehler 45pound snatch
jakob feil 105lb snatch
We had a whole bunch of PR's today including this snatch and also this squat by EJ Hein. I thought we would get to the jerk today but we ended up not getting there. We push pressed, squatted and then it was time to go. But we will clean and jerk Monday for sure. This has the makings of a good team!
EJ Hein with a big PR clean today. This 120 pound lift 15 pound PR for EJ.
We learned to clean from the hip and the knee, then moved on to front squats. We will review snatches tomorrow, then clean from the ground. We definitely have some promising athletes in the class. By next week all the kids will have learned how to snatch and clean and jerk from the floor and be working towards state and national records!
One of the things I believe in STRONGLY as a coach is to let kids know right up front what they have to do to win national championships. I expect several of the kids that just started this week to progress to winning national championships within the next 12 months and the first step in winning a national championship is knowing how much you will have to lift to win it!
Today we had
Tyler Tran clean 115pounds
Will Powers clean 170 pounds
Christina Tran cleaned 120 pounds
EJ Hein cleaned 120 pounds
Landon Crews cleaned 120 pounds
Vin Stolzenburg cleaned 70 pounds
Matthew Powers cleaned 55 pounds
Cory Muehler cleaned 45 pounds
Autumn Muehler 90 pounds
We had our initial training session for the Schoolage (U17) and Junior (U20) team today and I can already see that we have the making of a great team. The last time I coached a group of school age kids was in Wichita Falls, Texas in the 1990's and we ended up winning multiple team national championships as well as crowning a whole bunch of individual national champions. I really hope to bring some national championships home to McPherson!
We started this week by learning how to snatch from the hip and knee, then we squatted. Later in the week we will learn the clean and jerk. My basic philosophy has always been to emphasize efficient technique but at the same time allow the kids to push themselves and foster a competitive environment. I think we have several kids who will thrive in a competitive environment!
Tyler Tran snatch 70 squat 115
Will Powers snatch 125 squat 185
Christina Tran snatch 85 squat 120
EJ Hein snatch 80 squat 120
Landon Crews snatch 70 squat 120
Vin Stolzenburg snatch 45 squat 70
I am positive that we have a couple of future national champions on this team!
push press 3 sets of 5 with 80%
jerk isometric holds. Set up in squat rack where the bar is just barely below the point where you would hold a jerk that was fully locked out.
Bend your legs just enough to allow you to lock your arms, and extend your legs to push the bar up. Now hold the bar in the locked out position for as close to 10 seconds as you can.
warm up to a weight above your best jerk, then do 10ea 10 second isometric holds starting with your max jerk, and working up from there. How much above your best jerk can you go?
jerk steps use your maximum clean and jerk for 3 sets of 10 with each leg
single leg good mornings 4 sets of 10 (10 with each leg is one set) try to go up 10kg from last week.
sled drags 4ea 20 yard trips OR 4 sets of 20 single arm KB swings