8.1.16 “Bell 2.0”

July 31, 2016

Last Weekend Nick Rego Competed in his first Weightlifting meet and he came out victorious!!! With the help of Coach Josh Camara and the South Coast Barbell Club he placed 1st in Juniors and 1st in the Open division in the 62KG weight class. In a weightlifting event you only have 3 attempts at the Snatch and 3 Attempts at the Clean and Jerk. It is very tough to make all your lifts but Nick was able to go 5/6 only barely missing his last clean. He finished with a 154# Snatch(70kg) and a 211# Clean & Jerk(96kg). That was a great way to start his first lifting meet and a great way for the South Coast Barbell Team to start off their first meet. He wouldn’t have been able to do it without the help of Coach Josh, who was there every minute to make sure he was ready and focused! Congrats guys and can’t wait to see what the next meet brings.

If YOU are interested in competing in your first WEIGHTLIFTING meet then send Jason, Justin, Sonia or Coach Josh Camara a message and we will help you get on the South Coast Barbell Team!!!

South Coast Barbell Team!!!

South Coast Barbell Team!!!

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FITNESS & LIFESTYLE

Strength:
In 15 Minutes:
3-3-3-3-3-3-3
Front Squat
–add weight each set until max for the day

“Bell 2.0”
3 rounds for time of:
15 Deadlifts (185,125)
12 Burpees Over the Bar
9 Front squats (185,125)

15 Minute Cap
Scale Appropriately to finish

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
Tabata Hollow Rockers
8 rounds
:20sec work – :10sec Rest

ENDURANCE
Choose ONE of the following sports:
“Tabata”
Swim (m/tu/w): 8 x :20s on, :10s off, use pool or open water
Bike (m/tu/w): 8 x :20s on, :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (m/tu/w): 8 x :20s on, :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (m/tu/w): 8 x :20s on, :10s off, if on C2 use meters or watts

OLY
3RM Hang Power Snatch from Below the knee

STRENGTH
Bulgarian DB 1 leg squats (back leg on bench or box)
3 x 8-10 reps – each leg – add weight each set – last set should be to failure – use DB or KB’s

 

PERFORMANCE & SPORT

A. 3-3-3-3-3-3-3
Low Bar Back Squat
heaviest possible

B. Bulgarian DB 1 leg squats (back leg on bench or box)
3 x 8-10 reps – each leg – add weight each set – last set should be to failure – use DB or KB’s

C. “Bell 2.0”
3 rounds for time of:
15 Deadlifts (185-205,125-145)
12 Burpees Over the Bar
9 Front squats (185-205,125-145)
–Use a weight that you can complete under a 15 minute cap–

D. Weighted Back Extensions 4×15
add weight each set
–use a barbell if the 45# plate is getting easy

E. Extra Credit OLY or ENDURANCE
(this should be a separate session)

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