I don’t know everything.
There. I said it. It is a difficult thing for a coach, a person whose value lies in what he knows and how he transmits that knowledge to others, to admit that he doesn’t have the answers to all of the questions that the barbell poses.
Athletes, beware the coach who claims to have all of the answers, for the moment one claims to know everything, he or she at once knows nothing.
So what is the solution? Be like Robin Hood.
Robin Hood stole from the rich and gave to the poor. He stole from royalty. He stole from clergy. He stole from the greedy. He stole from the corrupt. Therein lies a lesson for all of us coaches. Don’t be afraid to steal from the best. This is not implying that you rely solely on the intelligence of others to design programming. Stealing workout programs carte blanche from other coaches displays your ignorance of the art and science of coaching. There are so many opinions out there as to what makes a great weightlifting/crossfitter. Scour the world for the best approaches. Take what you think is best. Research it. Understand the thought behind it. Test it. Tweak it. Then, make it your own. Over the past two years, I have read many books, talked to many coaches across the country, watched countless hours of film, and have slowly begun to make sense of what is valuable and what is useless. It is a journey that is never over. Some may see this as disheartening, but I disagree. Personal growth must be continual. Afterall, the moment we stop growing, we start dying.
Learn. Grow. Excel.
2 rounds Snatch
2 reps @ 70%, 2 sets of 2 reps @ 80%, 2 sets of 2 reps @85%
Clean and Jerk
2 cleans + 1 Jerk @70%, 2 sets of 2 cleans + 1 jerk @ 80%, 2 sets of 2 cleans +1 jerk @ 85%
*1-2 minutes rest between sets.
High Bar Back Squat
Work up each set. Last set should not exceed 95% of 5RM.
*Minimum 2 minutes rest between sets.
Total Daily Volume/Total Weekly Volume: 74/74