Fortress Of Swoleitude

Fortress Of Swoleitude Olympic Weightlifting Training Center, workouts released every Wednesday and class given at Crossfit Diem in Lenexa KS.

You may contact me directly for 1 on 1 coaching at my home by reaching out to me directly at my phone number. Olympic Weightlifting Training Center and METCON.

10/02/2019

Hi, lets see if this works: I know I've been out of the gym for a couple weeks in general, this is just because I'm putting all my spare time into some home projects right now, or they will never get done. I'm totally down to come teach today, I just don't want to drive in / not have attendee's / drive home since its an hour of commuting.

If you see this message and want to train today, please comment or like or something. Thanks.

09/25/2019

Hello all, no regular class today as I have a conflicting appointment with my 9-5 type job today. Thanks

09/17/2019

Wednesday 9/18

Hey ya'll, no you ain't seen me at the gym on other days, but yes, class is still on for Wednesdays.

Between my busted AC, implementing 1000 bucks worth of temporary solutions, adopting a new puppy (Effin adorable) and installing a tile floor like... everywhere; I'm just at Zero time for my regular days

So yeah, class still on.

Thanks.

09/05/2019

Trying to share... with myself, hope that works.

09/05/2019

I don't know the metrics of how many people see these posts, but this doesn't have to be just to the group I train on Wednesday's each week, to anyone following the Fortres here.

Would anyone be interested in having a BARbell-B-Q on a weekend?

Would make an event, and send out invites based on interest, plan would be to make a Group Wod, or small 2-3 person team friendly competition of Crossfit style workouts and Barbell work, all the while I grill up burgers, dogs, and.... Kale or whatever Merced and Erin eat to stay in their .03% body fat shape.

Sort of like what I did for forth of July 2-3 years ago, but with no slip n slides.

Let me know!

09/04/2019

Hi,

Luke said the 9/4 class will be covered, but I don't know by who.

What I'd like to suggest is then an "open gym", for the lifting group tonight, and I encourage you all, to work on the "student coaching" techniques we covered previously.

I will leave it to Luke / Josh / Mark beyond that.

I will also be back in the gym tomorrow evening; I'd be willing to discuss a make up day on Saturday or Sunday, and agian; I always welcome folks that are looking for more 1 on 1 time / small group work to join me at my home - The Fortress of Swoleitude, I have everything you need here as well.

Have a good evening, see you tomorrow.

09/03/2019

Hello all, for those who attend the weightlifting on Wednesday - I have an engagment tomorrow evening 9/4 that will conflict with my ability to teach. Checking to see if Coach Mark Gregory or Luke / Josh can cover. Updates to follow.

08/21/2019

8/21/19

0-5 Warm Up

5-10:
- 10 PVC Pass Through / 10 PVC
Front Squat / 10 PVC OH Squat / 10 PCV Sotts Press

10-40

For Newbz: Basic Movement Review, focusing on the "third pull" in the sn**ch - the turnover and getting under the bar into the deep receiving position

For Less than Newbz:

If you are slow getting under the bar / into the deep receiving position, typically 1 of 3 things suck.
1. Strength in a key area of the movement
2. Technique is bad
3. Lack of aggression

For this week, I'm going to spend our time together, which I cherish, focusing in Item 1 and provide some supplementary advice on item 2 and 3

For item 1:

We need to move through the positions at a controlled speed and identify what you are a pathetic weakling at - the most.

If your issue is chiefly lack of control during the initial pull; it’s mostly likely an arm strength issue (including grip) / back or shoulder strength (Stabilization issues) If this is your "al a cart" focus for the day'.
Work to increase strength on initial pull:
- Perform 5-6 reps of the following sequence over a 2 minute - period / rest 1 minute between sets, and repeat for a total - of 3-5 sets based on time allowed:
3 second lift off
3 second pause at md-knee
Power Sn**ch
Overhead Squat

To strengthen Turnover of the bar: set weight to 55% of 1RM and perform 3-5 sets, 5-6 reps each of "Muscle Sn**ch" You may also choose to mix in, or alternatively perform Sn**ch Long Pulls. Add weight as able to maintain strict form.

Finally, to strengthen the "Punch Up" underneath the bar: Work out of the rack (space permitting and with a partner where applicable) and work Sn**ch Balance. Build to a moderate / heavy set of 3-5 reps, remove 15% of that weight, and perform 3 sets / 5 reps each.

I don't want to add information overload to an hour-long class, so we will elaborate more on this later.

From 40-60 perform the following METCON

TEAMS OF 2, 5 Rounds for time
- 50 Empty Bar Thruster
- 30 Push up / Bar Hop
- 200 Meter Sandbag - Buddy Carry

For the thrusters, just don't drop the empty bar please!
For the push up / bar hop - this is pretty much exactly what it sounds like, but I'll demo to be certain.
For the Sandbag Carry - only 1 bag per team, one lifter carrying the bag and passing to team-mate as needed. You must be stationary to pass the bag, bags may be carried however you like and passed as often as you like, but the person handing off the bag must perform 3 burpee's before catching up with his / her buddy - select weight per team, but you know, don't be a wuss about it (and modify as needed)

K that’s it, love you bye

08/07/2019

We didn't have a post last week because we did a lot of individual assessment, and working up to loads to determine a safe / effective - heavy - single lift weight for Sn**ch and Clean and Jerk for the individual lifter.

This week is going to again place emphasis on the individual, we're going to take our time, and start learning a little bit about student coaching, preferabley working in groups of 2-3 to both feel the pressure of multiple judges, and work on our ability to identify points for improvement in others.

We will begin with a review on terms, and procedure for proper weightlifting technique:

1. Power Position - Bar is lifted off floor, is in contact with body, legs partially bent, torso is upright or "slightly" inclined forward. You may have heard me refer to this as the "chamber".

2. From the power position - the athlete will generate maximal force at the highest possible speed by "punching", against the platform with their legs and hips, to make the barbell "impulse" or "jump" upward.

3.The athlete must catch the barbell effectively overhead or on the shoulders, then rapidly brake the barbell’s downward progress. I have defined this previously as demonstrating control over the weight.

4. Finally, the athlete must “recover” by standing up to the finished position

These are the standards by which all lifts are judged on the platform.

We will continue with the class by applying these principals to the Sn**ch for today, and again - work in groups and learn to assess each other.

Sometimes all a student needs in order to grasp a new concept; is to hear the same advice, offered in a way they can understand, often coming from another, fellow student.

Sn**ch progression for today as follows:

1. Power Sn**ch from Power Position
2. Power Sn**ch from mid-knee
3. Power Sn**ch from Floor
4. Repeat for full sn**ch (squat)

Each lifter in the group will complete 3 lifts, in each described position and then rotate to the other lifters in his/her group before moving on to the next section. Weights should be at least 60% of your heavy single (determined last week), but not exceeding 70%.

We will also briefly discuss the "split" catch position for sn**ch and its pro's / cons.

07/24/2019

Lesson plan 7/24/19

0-5 General Warm-Up (foam roll / stretch)

5-20 Super Mega Fun Time Warm Up (you'll have to be there to find out!)

20-40 Strength / Endurance / Form - Keeping it short and sweet this week to ensure plenty of time for the METCON.

Every 2 minutes for 10 minutes (5 sets)
Sequence should be unbroken without dropping the bar:
Hang Power Clean
Hang Squat Clean
Hang Squat Clean into Push Press
Power Jerk
Split-Jerk

Starting weight around 50%, and increase weight as able, if you miss any of the lifts or drop the bar mid-sequence, reduce weight for any remaining sets until complete.

METCON: 40-60

Everyone will want to setup with a pair of rings, low to the ground, an abmat, and a 20 or 14 lb. wall ball, along with a rower. I will demo what the "ideal" station setup will look like.

3 Rounds for time with a 20 minute time cap:

Deadlift 225 / 185
12 Ring Push-Ups
15 Sit-up-ball-toss (read description and watch demo, much easier than its going to sound)
300 Meter Row

Scales / Substitutions
1. If you did Luke’s workout for Tuesday, you already dead-lifted a lot, if you are sore, listen to your body, I wrote this workout Sunday, so it didn't take Luke’s Tuesday into account, either reduce weight to 185/ 155 OR substitute with Front Squat at 135/95 (From Floor, not Rack)

2. Ring Push-ups - First Scale would be to increase the incline and continue with the Ring Push Ups from a more elevated level. Next would be close grip push-ups, then regular pushups.

3. Description: Staring in the supine position, abmat in the small of your back, and ball on the floor with arms extended, crunch up towards the mid-point of a full range of motion abmat situp, and then combine the motion of your situp, with hard press upward, throwing the ball towards a target. Remain in the "up" position of the situp until you catch the ball, and lower back to the starting position to begin the next rep.
Scales for this will be to reduce the wall-ball weight, or simply complete the abmat situp while holding the wall-ball vice tossing the ball towards the target.

Address

Gardner, KS
66030

Opening Hours

5:30pm - 6:30pm

Telephone

(913) 526-1877

Website

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