Technique Primers For the Snatch by: Coach Taylor “Technique Primers” as I call them, are a way to address technical flaws in your lifts as part of your warmup. Doing light assistance movements before your heavier sets can build motor pathways that will carry over to your work sets. i would focus on one flaw for a few weeks using this method. Don't try to do 6 different things before you snatch. you'll have no [...]
STRENGTH Front Squat 4x5 (70%) 2x3 *Pause Squats 3 Second Holds* (60%) Close Grip 1 ¼ Bench Press 4x6 (Max) CONDITIONING 3 Rounds Wall Balls 30 (20/14) Double Unders 30 300m Run
Monday Mobility with Coach G! Any questions? Head over to the IFA Inner Circle on Facebook to talk to our coaches!
STRENGTH Bench Press 4x5 (70%) Chest Dip 3 x 10* Pendlay Rows 3 x 12 (Sub-Max)* SuperSet* CONDITIONING 3 Rounds Prowler 30 Feet (BW+10) T2B 10 Double Unders 40
Yo Yo, It's Coach Mike here checking in on this not too cold as fuuuuuug day in Massachusetts. So, I wanted to talk briefly on goal setting and the mental approach to training that I think many people can sometimes burn themselves the hell out if they don't have a good grasp on some key aspects that I'll address today. As some of you know, I am on a personal journey to lose a LOT [...]
Welcome to Kitchen Coaching with Coach Gerilyn. Each week we will feature a simple but super tasty recipe for some badass fuel for the body. Enjoy. Any Questions? Head over to the IFA Inner Circle on Facebook to talk to our coaches!
A lot of people have been asking about Coach Mike's eating plan for 2016. This video gives a little insight into his breakfast. Thoughts? Head over to the IFA Inner Circle on Facebook to talk to our coaches!
Strength and Technique pulling under the bar in the snatch First things first, make sure you are set up properly. Grip wide enough that the bar hits the crease of the hips while standing up with relaxed arms. Shoulders over or slightly in front of the bar. Head up, chest up. “Knuckles down” or “Break at the wrist” however you want to remember it. this helps keep the bar close. Weight towards the heel. Elbows [...]
STRENGTH Weight Vest Box Jumps 3 set x 5 reps (MAX Height) Back Squat 4 sets x 5 reps (70%) CONDITIONING 4 Rounds Overhead Walking Lunge 8/per leg (95/65) Burpee Pull-Ups 8 Double Unders 16
Monday Mobility with Coach G! Any Questions? Head over to the IFA Inner Circle on Facebook to talk to our coaches!