By Jack Gaines
With it being an Olympics year, and us being interested in getting stronger, here is the story of Milo of Croton. He was one of the early Olympics heroes (think 3,000 years ago Olympics). He won 6 Olympic crowns in wrestling, and they still participated only every 4 years back then too. That’s right, his wrestling career spanned over 25 years, whereas nowadays athletic careers at the pro level last 20 years at the most and that’s in lighter contact sports or positions. It’s definitely unheard of in wrestling. The reason why he is important (yeah, 6 Olympic crowns is important, but there’s more) is because he is considered “The Father of Linear Progression”. His goal (you have one right?) was to carry a bull on his shoulders. He knew that he couldn’t lift a bull onto his shoulders that first day, so he found a bull calf and carried it around. He picked it up and carried it everyday because every day it was just a little bit bigger than before. The bull calf eventually grew into a bull and his body was used to the slowly increasing weight, so he was able to lift the heavy load. The moral of the story? Strength gains are a slow, but steady, process. Little by little you should be getting stronger and putting more weight on the bar to continue to force your body to adapt to heavier loads.
Group Class:
Snatch Work
Then,
“Isabell”
30 Snatches for time
Followed by,
3x 8-10 TTB (nice and controlled, no swing)
Shoulder lacrosse ball mobility
If you are competing in the games you will complete the following:
Workout 12.2 ~
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45/75 pound Snatch, 30 reps
75/135 pound Snatch, 30 reps
100/165 pound Snatch, 30 reps
120/210 pound Snatch, as many reps as possible
Notes:
The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted. This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
Weightlifting:
- Snatch – 80% x 2 x 2, 80% x 1 x 3
- Snatch Pull – 95% (of snatch) x 3 x 2, 100% x 3 x 2
- Pause Back Squat – 75% x 3 x 5
