125 x 3
135 x 2
135 x 2
135 x 3
Back Squat
185 x 3 x 5 (five sets of three reps at 185lbs)
Snatch Pulls & Full Snatches
75lbs - Focused on the double knee bend and aggressive shrug
Knees to elbows: 3 sets of 10
Last night Pat, Phil, Brian, Kiko, Garth and I spent 2 full hours training with Mike Gattone at WCS Gattone Sports Performance in Buffalo Grove. To get an idea of how fortunate we were to train there, here is a short bio/history on Mike Gattone:
- President/Assistant Coach of Windy City Weightlifting Club
- President of WCS/Gattone Sports Performance
- Manager of Coaching of the US Olympic Committee
- Assistant Strength & Conditioning Coach for the Chicago Bulls
- Competition Manager for the 2009 Pan American Weightlifting Championships
- Three National Weightlifting Championships
- 2 Junior National Weightlifting Championships
- 1992 Olympic Trials Manager
- Personal Coach for the 2000 Sydney Olympic Games Weightlifting GOLD medalist, Tara Nott
- Board of Directors for USA Weightlifting
- Current member of USAW Coaches Committee
- Assistant Women's Coach for the 2008 Junior World Weightlifting Championship USA Team
- Senior International Level Coach with USA Weightlifting
- Coached Dave, Pat, Brian, Kiko, Phil & Garth for 2hrs on January 15, 2010
Obviously the last bullet is to drive home the fact that this INCREDIBLE coach with an INCREDIBLE resume and history in US Weightlifting coached US! On the side, Pat was receiving coaching from Roger Nielsen: An incredible resume as well, including Head Coach of the Men's Olympic Weightlifting Team for Barcelona in 1992 and Beijing in 2008.
The fact that we have this caliber of coaches in BUFFALO GROVE, IL is just incredible.
Something's not clear, Dave.
ReplyDeleteWas it an "Incredible" time with "Incredible" people and coaches or not?
I couldn't quite make that out.
Couldn't resist that one m'man...... :)
Dave,
ReplyDeleteI got a lot out of the coaching session. Every session something new clicks. I always "knew" the purpose of the first pull was to set up the second pull, Roger showed me the how and why of doing this. It just made sense, the pulling the knees back, shifting the body's weight to the heels to counter the weight of the bar (this way the bar stays straight, it does not move forward), then as the bar passes the knees, the knees slide forward. This whole time the subtle shifts in the athletes' weight let the bar move perfectly vertical and allow the athlete to be positioned perfectly to the "punch" the bar up for the second pull.
I tried to incorporate that today and also by doing power snatches and dropping lower and lower, I did not cut the second pull short. Sometimes, I hurry trying to get under the bar and do not allow myself to complete the second pull, the result is the bar is forward of my center of mass when received.
My son's name is Jack too. He is 6. The meet will be a very long day. The CrossFit addition will probably make the meet last a few hours. Hey, you are entering aren't you? Get your USAW membership online.