The Attitude Nation Certificate Attendees! A big Salute to Jon and Jessica North for helping those in attendance Slam Bars and Set PR’s! Whenever you meet a “celebrity” there is always the risk of them not living up to your expectations. Jon was not only a great Olympic Lifting coach, who has a passion for his sport, but he is truly genuine and an all around great guy. He blogs about his relationship with the barbell, and his writings are deep, personal and reflective. For those of you looking for an elite athlete to “follow”, start reading this guys stuff. Truly amazing. http://www.jonnorth.blogspot.com/.
Photo: Jon North
Some of you ask why do we go heavy, or why are we focused on strength, why do we do olympic weightlifting? Yes, muscle is healthy, metabolically active tissue, yes, it improves health and VO2 Max and a whole lot of sciency stuff as well. It also prepares your body for the unexpected. Read how solid strength and conditioning work saved Miranda Oldroyd’s life! Strengthen the muscles, train the body to deal with heavy loads ballistically(Olympic Lifting), walk around encased in your “suit of armor” able to withstand the rigors of daily life better, and keeping you safer, just in case!
High Bar Back Squat
(starting weight to calculate percentages is 90% of 1RM Low Bar Back Squat)
4 sets of 5 @ 70% (3 min rest)
in between each set, 6 broad jumps in following fashion
2-1-2-1 broad jumps, sets of 2 @ 6 ft, sets of 1 at max.
21 Unbroken OHS @95/65 (Rx weight is only if you have a 190+/130+ OHS, the weight should be 50% of 1RM)
21 HR Push Ups
3 Rope Climb
(Sub in 10 Knee Tucks and 5 Chin Ups for 3 Rope Climbs)
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