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    Garage Strength — clean and jerk

    Recap of the 2016 American Open

    Recap of the 2016 American Open
    The Garage Strength Weightlifting went down to Orlando with a few goals in mind. We wanted to get our junior lifters in a strong position on the first ranking for the Junior World team.  We also wanted to get a bunch of rookie lifters to feel comfortable on the national stage. We accomplished just about every goal we had set out to do.  I am extremely proud of our results and will go lifter by lifter.  I will also rant about the horrible officiating I witnessed that could place a serious damper on our sport if it is not dealt with properly.  

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    What To Do When You Fail ...

    What To Do When You Fail ...

    When You Fail…

    Have a prepared list of questions. Checkdown each option and see what happened to cause a failed lift.
    1. Did you miss because of a technical error or mental error?

    2. Were you focused prior to the rep?

    3. Were you focused on hitting positions or just blasting through the lift?

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    Youth Worlds in Malaysia with Dane Miller

    Youth Worlds in Malaysia with Dane Miller

    The first half of this trip has been incredible. I've learned so much from being around these elite athletes and top notch coaches. Our travel was less than ideal, our first and second nights were spent in an airport and in an airplane. We arrived with serious jet lag and yet these athletes made the best of their training early on in the trip to assure success.  

    Garage Strength's own, Hayley Reichardt competed the first day with another athlete from California, Chloe Tacata. Chloe posted a PR total and looked great for being on the international stage the first time.  Hayley recovered well from our brutal travel. She made sure she slept at the right times and took proper supplementation to aid with sleep and recovery to hopefully get her in good enough mindset to medal. And that's exactly what she did. 

    Hayley went out, made her first two attempts and narrowly missed her third snatch on a press out. Heading into the clean and jerk portion of the competition, we were in a tight battle with the Turks and the Indians. Hayley hit her first clean and jerk, then missed her second attempt. As we sat in a holding pattern waiting for her third attempt, I told her she MUST hit her final lift to win the bronze medal. She looked as though she was going to throw up, and of course I myself felt as though I was going to black out and throw up as well!!! So what did she do? She went out and hit her third lift to become the FIRST American woman to ever medal at a youth world championship. The FIRST !!! 

    Of course I am incredibly proud of Hayley bringing home a medal. But the thing that makes me most happy is that after the competition, Hayley informed me that she didn't believe she could make the last clean and jerk. Part of me thinks she made it because I told her I KNEW she would make the lift, but in reality Hayley turned over the hardest leaf in all of athletics. She silenced her mind and let her body do the work. She conquered negative thoughts and crushed the weight! This is a life lesson she can hold with her, not just for the rest of her athletic career but also for the rest of her life. 

    We had a great travel day on Friday, site seeing the island of Penang and experiencing their culture by eating some of the best ethnic food in the world. Then came Saturday. Will Cohen competed well, Juliette Chang Fane had an incredible first international competition and finally there was CJ Cummings. The best male American lifter. CJ went out and broke some world records, won the World title and became the youngest and lightest American man to ever clean and jerk 182 kilos.

    We have three days left of competition, I can't wait to continue to learn from these studs!!!

    Under-25 Nationals and University Championships

    Under-25 Nationals and University Championships

    Garage Strength Weightlifting sent four lifters to the Inaugural Under-25 Nationals and University Championships in New Orleans, Louisiana. Three of those lifters won national titles. Jordan Wissinger, won the under-25 title in the 69kilo category. DJ Shuttleworth won the under-25 title in the 94 kilo category, and Jules Riotto won the 75 kilo class for the women in both under-25 and university nationals competitions. Tanner Reichardt competed in the 77 kilogram men's class, but he did not post a total. 

    Jordan Wissinger earned a gold medal in the total for under-25 championships. He earned a bronze for total in the University category. Here is Jordan's best snatch:

     

    DJ missed his first two lifts at 140k and then came back with make on his third attempt. He made his first two clean and jerks at 170 and 175 and he made a big jump to 190 and missed the jerk. A little shaky performance from everyone's favorite Garage Strength's, but we are glad he was able to pull his act together to bring home the championship.

    Jules Riotto went 5/6 and lifted like the total stud that she is. She earned 5 gold medals and one silver. She tied for the best clean and jerk in Universities, but earned a silver by the standard body weight tie breaker.

    Tanner missed all three of his snatch attempts. He decided to forgo his remaining attempts in clean and jerk after a missed opener. More to come from Tanner in the future.

    Dane's Favorite Shoulder Saving Movement

    Dane's Favorite Shoulder Saving Movement

    Shoulder Strength and Mobility for Injury Prevention

    I train a lot of Olympic weightlifters, shot putters/discus throwers, wrestlers and swimmers.  All of these sports HAMMER the shoulders.  We do a significant amount of pressing, a large amount of pulling and of course a plethora of overhead work.  This leads to some serious stress on the upper back and shoulder girdle.  What is my favorite movement to “prehab” this area?


    The external rotation!  Lately, I have been seeing a ton of weird machine exercises to target external rotation and to help with shoulder health.  This leaves me completely befuddled.  The seated DB external rotation is easy, cheap and very, very effective.  It is also easy to vary the movement by slowing down the eccentric and altering the rep range.  Contrary to most recommendations, I prefer to keep the rep range a bit lower.  I have found much of the shoulder girdle responds well to higher threshold training, basically using the range of 5-8 reps.  In the video below, you can see me demonstrating a seated external rotation at 2:38.  Use them for 4-6 weeks and your shoulders will be ecstatic!


    https://youtu.be/qOe7p-7HOAs