Thursday 2015.07.30

Read the whole post!

Announcements:

1. Friday is the last day of summer M.S.C.L., but . . .
2. M.S.C.L. is year-round, so we'll still have M.S.C.L. next week (Mon, Tue, Thur, and Fri just like usual) as well (and continuing forward into the following week, the week after that, etc.).
3. For next week (starting 8/3/15), there is one session each day, and it starts at 6:30 a.m.
4. For the following week and beyond, click the "MSCL Calendar" link to the right.
5. Post a comment stating that you've read this information - you'll get a warm-up reward!  Post to the comments or to Instagram (@concordiamscl)!

Junior High
Warm-up


Skills
-Back Squat
-Bench Press
-Deadlift


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work (varies by sport)

Thursday 2015.07.23

What is your favorite lift?  Post to the comments or to Instagram (@concordiamscl) to get a warm-up reward!


Junior High
Warm-up


Skills
-Back Squat
-Bench Press
-Deadlift


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work (varies by sport)

Thursday 2015.07.16

Junior High
Warm-up


Skills
-Back Squat
-Bench Press
-Deadlift


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work (varies by sport)

Thursday 2015.07.02

Junior High
Warm-up


Skills
-Back Squat
-Bench Press
-Deadlift


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work (varies by sport)

Thursday 2015.06.25

Working hard!

Junior High
Warm-up


Skills
-Back Squat
-Bench Press
-Deadlift


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work (varies by sport)

Thursday 2015.06.18

Below is a squat video - it would be very beneficial to you to take approximately 2 minutes and watch it. Some of you have seen this video before, but it would still help your squat mechanics (and thus your overall strength) if you watched it again. I've posted a few comments below this video as well. Be sure to read ALL of the comments!

Some comments:

1. Good hip drive. He sends his hips back to start the squat and drives up out of the hole with his hips. The power of a back squat comes from the hips.
2. Because he sends his hips back when squatting, his torso must lean forward somewhat for counterbalance (this actually helps with hip drive too). This is necessary - if you try to keep your chest too upright, you will lose power. We like power.
3. Note how he shoves his knees out as he squats (yes, they might move in a little as he comes out of the squat, but this is simply because he's fighting a very hefty weight - he's actively pushing them out the whole time).
4. See where his gaze is directed? He's looking forward and down.
5. Pay attention to his breathing. Right before he descends, he inhales, fills his chest and sticks it out, and the result is a nice lumbar arch. In other words, his back is either straight or slightly arched - it never even comes close to that "camel-back" look.
6. Today's warm-up will have multiple bear-crawls. If you post a comment to the comments section of this post or to Instagram (@concordiamscl), your bear-crawl distances will be cut in half each time. Respond to one of these two questions: "How could I improve improve my squat?" or "What is something I already do well in my squat?"
7. The socks are awesome. He's probably twice as strong due to the socks. Seriously, though, long socks or sweat pants are an excellent choice for deadlifting and power cleaning. They prevent scraping the bar on your shins - this, in turn, means you don't have bloody shins, and it also means you don't have to clean the bar. Food for thought.
8. All that chalk is there to keep the bar from slipping. When you squat heavy, you sweat, and the chalk helps absorb moisture, both on your hands and, in this case, on his shoulders and back.
9. His thumbs are over the bar, and his wrists are straight. This keeps his wrists from taking any of that weight (and with 485 pounds on the bar, that's important). Most of you do a good job of placing your thumbs over the bar - now let's start straightening those wrists.

Junior High
Warm-up


Skills
-Back Squat
-Bench Press
-Deadlift


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work (varies by sport)

Thursday 2015.06.11

What is your favorite favorite part about MSCL so far? Pull-ups? Squats?  Metcons?  What is your least favorite part? To get a reward in today's warm-up, post your favorite and least favorite parts of MSCL to one of the following:
A) The comments (link at the bottom of this post)
B) MSCL's Instagram post for today (@concordiamscl)
C) Email them to concordiamscl@gmail.com

Pics from Tuesday

Junior High
Warm-up


Skills
-Back Squat
-Bench Press
-Deadlift


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work (varies by sport)

Thursday 2015.06.04

Ready to deadlift?

Junior High
Warm-up


Start/continue frequency method push-ups and pull-ups


Skills
-Back Squat
-Bench Press
-Kipping Pull-up
-Agility


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Start/continue frequency method push-ups and pull-ups


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work (varies by sport)

Thursday 07/31/14

Read the whole post!

Announcements:

1. Thursday is the last day of summer M.S.C.L., but . . . 
2. M.S.C.L. is year-round, so we'll still have M.S.C.L. this Friday (08/01/14) as well (and continuing forward into next week, the week after that, etc.)
3. For this Friday, which will consist largely of testing (vertical jump, agility, etc.), there will be two sessions - 6:30 a.m. and 8:00 a.m.  You can come to either one of them - your choice!
4. For next week and beyond, click the "MSCL Calendar" link to the right.
5. Post a comment stating that you've read this information - you'll get a warm-up reward!

Pics from Tuesday's Fight Gone Bad XII

Junior High
Warm-up


Skills
-Wall Walks
-Shoulder Roll
-Back Squat
-Bench Press
-Deadlift


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work

Thursday 07/24/14

Junior High Reminder! As we have discussed several times, there will not be a 2:00 p.m. session this Friday (07/25/14). However, JH students may absolutely come to any of the morning sessions (6:30 a.m., 9:30 a.m., or 11:00 a.m.). JH students - please post to comments that you have read and understand this (you'll get a warm-reward for posting).

So . . . what can I work on when I get pretty decent with my kipping pull-ups? Glad you asked - check it out!

Junior High
Warm-up


Skills
-Wall Walks
-Shoulder Roll
-Back Squat
-Bench Press
-Deadlift


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work

Thursday 07/17/14

Junior High
Warm-up


Skills
-Wall Walks
-Shoulder Roll
-Back Squat
-Bench Press
-Deadlift


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work

Thursday 07/10/14

Junior High
Warm-up


Skills
-Wall Walks
-Shoulder Roll
-Back Squat
-Bench Press
-Deadlift


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work

Thursday 06/26/14

Junior High
Warm-up


Skills
-Wall Walks
-Double-unders
-Snatch
-Back Squat
-Bench Press
-Deadlift


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work

Thursday 06/19/14

Doing some work! (See if you can find yourself!)

Junior High
Warm-up


Skills
-Wall Walks
-Double-unders
-Back Squat
-Bench Press
-Deadlift


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work

Thursday 06/12/14

Read the entire post - you'll be glad you did!


Junior High
Warm-up


Skills
-Back Squat
-Bench Press
-Deadlift


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work


Below is a squat video - it would be very beneficial to you to take approximately 2 minutes and watch it. Some of you have seen this video before, but it would still help your squat mechanics (and thus your overall strength) if you watched it again. I've posted a few comments below this video as well. Be sure to read ALL of the comments!

Some comments:

1. Good hip drive. He sends his hips back to start the squat and drives up out of the hole with his hips. The power of a back squat comes from the hips.
2. Because he sends his hips back when squatting, his torso must lean forward somewhat for counterbalance (this actually helps with hip drive too). This is necessary - if you try to keep your chest too upright, you will lose power. We like power.
3. Note how he shoves his knees out as he squats (yes, they might move in a little as he comes out of the squat, but this is simply because he's fighting a very hefty weight - he's actively pushing them out the whole time).
4. See where his gaze is directed? He's looking forward and down.
5. Pay attention to his breathing. Right before he descends, he inhales, fills his chest and sticks it out, and the result is a nice lumbar arch. In other words, his back is either straight or slightly arched - it never even comes close to that "camel-back" look.
6. Today's warm-up will have multiple bear-crawls. If you post a comment to the comments section of this post, your bear-crawl distances will be cut in half each time. Respond to one of these two questions: "How could I improve improve my squat?" or "What is something I already do well in my squat?"
7. The socks are awesome. He's probably twice as strong due to the socks. Seriously, though, long socks or sweat pants are an excellent choice for deadlifting and power cleaning. They prevent scraping the bar on your shins - this, in turn, means you don't have bloody shins, and it also means you don't have to clean the bar. Food for thought.
8. All that chalk is there to keep the bar from slipping. When you squat heavy, you sweat, and the chalk helps absorb moisture, both on your hands and, in this case, on his shoulders and back.
9. His thumbs are over the bar, and his wrists are straight. This keeps his wrists from taking any of that weight (and with 485 pounds on the bar, that's important). Most of you do a good job of placing your thumbs over the bar - now let's start straightening those wrists.

Thursday 06/05/14

What is your favorite favorite part about MSCL so far? Double-unders? Pull-ups? Squats? What is your least favorite part? Post your favorite and least favorite parts of MSCL to the comments (or email them to concordiamscl@gmail.com) and get a reward in the warm-up!


Junior High
Warm-up


Skills
-Back Squat
-Bench Press
-Kipping Pull-up
-Agility


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work

Thursday 07/25/13

Reminder: This Friday (07/26/13), there is no MSCL at the 2:00 p.m. time slot. The morning sessions will take place as usual, and those of you in the 2:00 session may come to any of the morning sessions.

Also, be sure to check out the video below of some of your fellow athletes competing this past Saturday at the Cornhusker State Games!


Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work

Thursday 07/18/13

Powerlifting Announcement: If you are competing in the Cornhusker State Games Powerlifting Meet this Saturday, be sure to talk to Mr. Meggers before doing your lifts (since your lifting on Thursday will be a bit different than everyone else's lifting). Also, at that time, we'll discuss transportation and a few other details pertaining to the meet.

Also, be sure to check out the Fight Gone Bad video below!


Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work

Fight Gone Bad IX

06/28/13

Thursday 07/11/13

Reminder: This Friday (07/12/13), there is no MSCL at the 2:00 p.m. time slot. The morning sessions will take place as usual, and those of you in the 2:00 session may come to any of the morning sessions.


Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work

Thursday 06/27/13

Read the entire post!


Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work

"Jake, Jr."

06/18/13

Vertical Jump Testing - 06/25/13

Post your vertical jump (the last column to the right) to comments.  If you right-click the image, you can save the image (which would also allow you to zoom in). If you were not here and didn't test, post "didn't test."