12/4/14 – The Barbell WOD


The “God Father” of California Strength, Dave Spitz, will be coming to The Coalition on Tuesday, December 9th at 7:30 PM. to discuss a new Olympic lifting program called The Barbell WOD.

Here’s a little bio on Dave:

David Spitz is a Certified Strength and Conditioning Specialist with the NSCA and a Senior Coach with USA Weightlifting. He is the Owner, Founder and Head Coach of California Strength.

In 2006 David started California Strength. Today California Strength is home to one of the most successful and popular Olympic Weightlifting Teams in the Country, producing several of the top competitors in the sport in the last 5 years. Consistently one of the best teams in the country, California Strength boasts numerous Junior and Senior National Champions, Junior and Senior USA Team members as well as American record holders.

What exactly is The Barbell WOD? Glad you asked!

The What…

The Barbell WOD is a holistic approach to strength programming. It offers a periodized annual plan undulating volume and intensity along side partial and full range movements while simultaneously promoting squatting and pressing strength while providing technical and neuromuscular adaptations in the Olympic Lifts. This program will strengthen the posterior chain and the core while improving muscle balance and symmetry through assistance lifts.

The Why…

Improving strength, power and technique occurs through cumulative effects of good training over time. The keys to achieving great results are:

* A well organized programming: takes into account YOUR calendar
* Time efficient workouts: workouts completed in less than 1 hour
* Appropriate volume: 3 workouts/week.
* Appropriate load: reps and set schemes that don’t detract from other workouts or metabolic conditioning.
* Strengthens the posterior chain and the core while improving muscle balance and symmetry through assistance lifts.

Dave and some lifters from Cal Strength will discuss The Barbell WOD in depth and cover all aspects of the program. We will then break out in groups and cover technique on the main lifts: Snatch, Clean and Jerk.

This is a golden opportunity you won’t want to miss. We will be learning from The God Father himself as well as from some of the best lifters in the country.

Here’s the catch… it’s completely FREE! All you need to do is show up with a willingness to want to learn and improve your olympic lifting technique.

We will be starting this program in January on Monday, Wednesday and Friday evenings. Come and see what this program has to offer!



Workout of the Day

Four sets of:
A1. Bench Press – 4-6 reps
-Rest 60-90 seconds-
A2. Single Arm Dumbbell Row – 8-10 reps each arm
Rest 60-90 seconds
For time:
AirDyne 100 cal
– then –
Five rounds of:
20 Wall Ball Shots
10 Ring Dips

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