Texas Strength Fitness

11/11/2022

02/24/2022

Empty bar to PR: Lily competes next month and used today as a heavy single sn**ch day which resulted in a PR sn**ch of 60kg/132lbs with no misses.

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01/19/2022

Come join us this Saturday (1/22) 9am-noon for a FREE community lifting day! If you need a change of scenery or just want to meet some new lifting friends come check us out.

01/11/2022

***SIGN UP LINK TO REGISTER IS IN OUR BIO***

This 6 week course beginning on Thursday, January 13th, 2021 at 6.30pm will focus on error correction and lift ex*****on of the sn**ch and clean and jerk.

This class is geared towards athletes with knowledge and practice of the olympic lifts who are looking to increase their capacity and consistency in the classic lifts.

Introduction of supplemental exercises and accessory movements will be covered each week. Programmed workouts will be provided throughout the course. Video analysis and in person coaching by USAW National Coach Chris Jeansonne.

12/28/2021

Repost from
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Technique Tuesday

3 position sn**ches use different lengths of bar travel to cut off some elevation or bar height. They also reinforce good mechanics at different positions and help the athlete feel what is working to move the load at various stages of the lift. Over the three reps the athlete will have to work harder on pulling under and around the bar into the receiving position as bar height due to shorter travel decreases. Be careful not to rush the eccentric portions of the hang sn**ch reps to ensure the positions will match what we are using in full reps off the floor.

Working sets can be done from 60-80% depending on the athletes technical proficiency.

3 position sn**ch 102kg/225lbs

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12/21/2021

Repost from
•
Technique Tuesday

Try these two pauses in split jerks to help timing, balance, and control for crispier jerks.

Pauses in the dip allow the athlete to control balance underfoot and support of the bar on the shoulders. It reinforces a strong upward drive for those that may have a tendency to dip shallow.

Pauses in the split force the athlete to establish a balanced position and ensure both legs are working to stabilize the load overhead and that it is properly stacked over the shoulder and hips. Putting time under tension here will make the position more readily accessible. Footwork should be consistent rep to rep.

Use pause in dip (2-3s) in your warm up weights up to 50% and pause in split (5s) at 60-80% to challenge the position.

🎥 NoIGLily pause in dip 55kg/120lbs pause in split 65kg/143lbs

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12/10/2021

***Thursday Dec 9***

empty bar to light: muscle sn**ch + sn**ch push press + sn**ch balance (2+2+2)

sn**ch high pull + power sn**ch + hang sn**ch – 60% x (1+2+1) 65% x (1+2+1) x 2 sets 70% x (1+1+1) x 3 sets

power clean – build to a challenging triple for the day

clean pull – 80% x 5 90% x 3 100% x 2 x 2 sets 110-115% x 1 x 3 sets

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12/08/2021

***Wednesday Dec 8***

sn**ch high pull + hang muscle sn**ch + sn**ch from power position – build to a challenging set of (1+1+1) goal is 60-65% of 1RM

clean – (75% x 2, 80% x 2, 85% x 2) x 2 waves

push press – 3RM for the day

good morning – empty bar or light load – 4 x 8-12

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12/07/2021

***Tuesday Dec 7***

empty bar to light: muscle sn**ch + sn**ch push press + ohs (1+2+1)

sn**ch from power position – bar x 3 x 2 sets 50% x 3 x 2 sets 60% x 3 x 2 sets 65% x 2 x 2 sets 70% x 2 x 2 sets

power clean + front squat – 60% x (1+3) 65% x (1+3) 70% x (1+3) 75% x (1+2) x 2 sets 80% x (1+2)

clean deadlift to power pos – 80% x 3 85%x 3 90% x 3 x 3 sets (push with the legs all the way through. work to keep the chest up and shoulders stay on top of the bar until bar reaches mid thigh.

📸 .holland

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12/06/2021

***Monday Nov 6***

empty bar to light: muscle sn**ch triples

hang power sn**ch (above knee) + hang power sn**ch (below knee) – 50% x (2+2) 55% x (2+2) 60% x (2+2) x 2 sets 65% x (2+2) x 2 sets

power clean + front squat + jerk – 70% x 2(1+1+1) x 2 sets 80% x 2(1+1+1) x 3 sets

RDL – 60% (of clean) x 8 x 3 sets

a. incline push ups – 3 x 10-12
b. single arm db row – 3 x 10/arm heavy
c. strict pull up / chin up – 3 x max

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