OMG!!! T-shirts are here. They sent them over from China by canoe, hence the wee delay. Novato lifters, your shirts are in Novato, SR lifters: SR. Just cross your name off the list when you grab ‘em up. They are pimpin’, by the way.
Snatch – Max for Day
Clean – 3 RM
Back Squat – work up efficiently to a heavy single, a PR if you feel good!
Check out “California Strength Train Hard.” Tried to embed it but it wouldn’t go. Training is not necessarily about the outcome of a given lift, but about 100% effort over time.
A. Snatch – (80, 85, 90, 95, 100% for day) x 2
Two waves of snatches: work up to a max for the day, then drop down and work back up, trying to hit the same or greater max.
B. Rack Jerk – Heavy Single
C. weighted GHD hip-extension – 3 x 10 heavy
Crush your hamstrings.
Why to I have tallies on my ass? What is this, prison?
A. Muscle Snatch – Heavy Single
B. Clean and Jerk – 95% 3 x 1
C. Back Squat – Max for Day; 90% 2 x 3
I need to give a big shout-out to the whole TJ’s community and express my gratitude for the success of last weekend’s fund raiser. We raised over $2000 in cash from the raffle, so if you bought tickets, thank you! Gotta thank our generous sponsors – Marin Running Company, Sports Basement, Peet’s Coffee, House of Air, Lululemon, and Sandy Boyd (hooking up the Giants tickets!). Pounding the pavement is no joke, so big props to Carrie Taylor, the hammer that lined up all these sweet prizes! Joe Ball and Ali Skrinar forked over serious miles to purchase Olivia and Jasha’s plane flights – that’s about a grand worth of airplane action. Incredible.
Thanks to all our efforts, Olivia is funded not only for Junior Nationals this June, but future competitions as well. She has been breaking personal records left and right lately – a snatch and two clean and jerk records in the last two weeks. She’s fired up, in no small part due to the huge group she’s got pulling for her, so thank you again!
A. Hang Snatch – Max. Position the bar at mid-thigh.
B. Clean and Jerk – Heavy Single. Stop after first miss not due to a correctable technical error.
C. Front Squat 3 x 3 @ 32×1 – 3 seconds down, two second pause in bottom, recover powerfully, one second pause before next rep.
D. before you leave knock out 3 sets of max reps strict chin-up or ring row.
No AM BBC. All the action is PM this time around. 1:00 to 3:00. Be there.
Workout
Have fun doing a heavy single in the clean and jerk, then drink beer and eat meat. I know some folks are going to PR their C+J after they get a brew or two in ‘em.
We will be holding the raffle during the C+Js and the BBQ should be going the whole time as well.
Hater, while you were sleeping, we were squatting. And fund-raising. The fundraiser is this Sunday in SR from 1-3. Come on in and toss a heavy bar over your head in the Clean and Jerk Throwdown while standing by to win any of the following swee prizes: Men’s and Women’s Lulu outfits (fully exchangeable), INOV8 WOD shoes, gift certs to: House of Air, Peet’s, The Counter, Sports Basement. Can’t think of anything I’d rather do on Sunday afternoon; see you there.
IMPORTANT! BBC WILL NOT BE HAPPENING SUNDAY MORNING DUE TO THE FUNDRAISER IN THE AFTERNOON 1-3. Come get your lift on at the C+J Throwdown!
A: Hang Snatch 5, 5, 3, 3, 3
(if you did this on Sunday: hang snatch 2, 2, 2, 2, 2)
B: Clean and Jerk – Max for Day; 90% 2 x 2
C: Run for your lives. The Poliquin squats are back:
Front Squat – heavy double, immediately followed by max reps of back squat with same load. Rest 30 seconds after back squats then perform max reps strict chin-up or ring row. Rest 3-4 minutes before next FS. 3 sets.
(If you were wondering where your beloved BBC blog post was and feared I had abandoned you, I had this all ready to go on Friday but end of the week blob status prevented me from hitting “Publish.” Now I’m going to be all OCD and re-check like 7 times, just like I already flip light switches over and over 
– C)
We are entering the home stretch on the fundraiser! As of Sunday it is one week until the raffle and C+J Throwdown. I am so, so excited about what this community is pulling off here. So far the response has been outstanding, above and beyond anything I had imagined possible, and I want to express my gratitude to everyone who has contributed so far.
Events next weekend are as follows:
12-3 in SR will be the C+J Throwdown, open to all TJ’s Gymers. Step up on the platform and put some weight above your head! No weight to heavy or too light, no technique too rough. Press-outs legit.
Periodically during the lifting we’ll be drawing prizes. If you buy a ticket (five bucks), you stand to win:
Men’s Lululemon outfit (fully exchangeable)
Women’s Lululemon outfit (ditto)
A pair of INOV8 WOD shoes
Gift certificates to: House of Air, Sports Basement, Peet’s Coffee, The Counter
You don’t need to be there to win – so grab those ticks even if you won’t make it on Sunday. BOOM!
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Hang Snatch – 5, 5, 3, 3, 3 reps
Power Clean and Jerk – Max for Day.
After each set, immediately increase load on bar by 10% and perform 3 clean pulls.
Front Squat – 85% x 2 reps, rest 1 minute, 15 sets.
BBC Raffle Sunday April 3rd! Olivia’s going to the National School-Age Weightlifting Championships, June 24-26 in Gainesville, GA, and we’re coming together as a community to MAKE IT HAPPEN! Raffle tickets are $5 (cash only).
We’ve got INOV8s, a men’s and a women’s outfit from Lulu, gift certificates from Peet’s and Sports Basement, and other totally sweet stuff to get in for. You don’t need to be there on the 3rd to win (but definitely try to make it).
Going down along with the raffle:
Clean and Jerk Exhibition: Open to all TJ’s Gymers. Come show your lifting skill in a fun, laid-back atmosphere. No weight to small to be lifted; heck, throw the training discs overhead!
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Snatch – Max for Day
Clean and Jerk – Max for Day
Front Squat – Heavy Double
Raffle ticket sales have been awesome – so thank you to all who have supported Olivia and BBC with your dollaz. And if you haven’t bought any tickets – go for it! If you haven’t heard what’s up, here it is:
BBC Raffle Sunday April 3rd! Olivia’s going to the National School-Age Weightlifting Championships, June 24-26 in Gainesville, GA, and we’re coming together as a community to MAKE IT HAPPEN! Raffle tickets are $5 (cash only).
We’ve got INOV8s, a men’s and a women’s outfit from Lulu, gift certificates from Peet’s and Sports Basement, and other totally sweet stuff to get in for. You don’t need to be there on the 3rd to win (but definitely try to make it).
Going down along with the raffle:
Clean and Jerk Exhibition: Open to all TJ’s Gymers. Come show your lifting skill in a fun, laid-back atmosphere. No weight to small to be lifted; heck, throw the training discs overhead!
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Today’s workout: training our classic lifts, testing the back squat.
We’re not maxing the snatch or C+J, but instead looking for consistency at high intensity. The more often we lift heavy (90%+) weights, the more comfortable and consistent we will become doing so, and the more progress we will make when we test our max lifts. For example, a lifter tests a max snatch and lifts 135 pounds, from a previous best of 120, but it takes 4 attempts to make the weight. Not very consistent; a wobbly gain that is hard to build from. Then in the next two or three weeks of training, our lifter snatches 125 pounds (92%) 8 times, 130 pounds (95%) 3 times, and 135 2 times. No records have been set, but the lifter has made huge progress in consistency; they have built a base. The following week the lifter nails 150 pounds first try. Testing a max is different – we’re just finding out what’s there, not necessarily trying to induce further adaptation. That’s the difference between testing and training.
So here you go:
Snatch – 95% 3 x 1
Clean and Jerk – 90% (of last week’s max) 5 x 2
Back Squat – 3RM
It’s official: we’re live with the fund-raising. Our very own Olivia’s going to the National School-Age Weightlifting Championships, June 24-26 in Gainesville, GA, and we’re coming together as a community to MAKE IT HAPPEN! Raffle tickets are $5 (cash only). Ask any coach to hook you up, then the orange things on the left go in the fancy box on the right. Such an awesome response already. We’ve got a world-class group of folks under this TJ’s Gym roof.
BBC Raffle Sunday April 3rd! We’ve got INOV8s, a men’s and a women’s outfit from Lulu, gift certificates from Peet’s and Sports Basement, and other totally sweet stuff to get in for. You don’t need to be there on the 3rd to win (but definitely try to make it).
Going down along with the raffle:
Clean and Jerk Exhibition: Open to all TJ’s Gymers. Come show your lifting skill in a fun, laid-back atmosphere. No weight to small to be lifted; heck, throw the training discs overhead!
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This workout will make you a bad pick for a fight:
A. Snatch – Max for Day; 90% 3 x 1
B. Clean and Jerk – 90% 2 x 1
C. Clean – Max
D. Strict pull-ups or ring rows – AMRAP x 3 sets, rest 3 min between sets
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Alternate workout (Wed-Thurs doublers):
1Power Snatch, 1Hang Power Snatch – Max
Jerk from racks or boxes – 95 % 3 x 1
BS – 80% 3 x 8
