Weightlifting
Colorado USAW Clubs
kiloRado Weightlifting
805 Eagleridge Blvd #140
Pueblo , CO 81008
719-696-4382
Club Director:
Austen Novak
719-696-4382
Mon Aug 5 11:16:53 MDT 2019
says he is moving out of state
recommends Allen Hedrick
PEAK PERFORMANCE WL CLUB
CSU-Pueblo
Pueblo, CO 81008
(719) 291-9669
Club Director:
Allen Hedrick
strength coach for football
(719) 291-9669
Mon Aug 5 13:28:20 MDT 2019 talked to Allen Hedrick
He will look at his schedule and get back to schedule a meeting
$30/session
Pueblo Crossfit
719.569.5604
110 S. Union Avenue
Pueblo, CO 81003
Coach Andy Watts
Reps Union Avenue Sports Gym
110 S. Union Avenue
Pueblo, CO 81003
contactus@repsetgo.com
719.569.5600
Monte Pinkerton
football coach - Pueblo County High School
Devil Dog CrossFit
Chris Carter
Devil Dog CrossFit
719-468-0694
275 E Industrial Blvd
Pueblo West, CO 81007
No contract. month to month
$40 for 2 classes week
$60 for 3 class a week
trainer - Kellee Rassau
Chris Devil Dog CrossFit Meeting 7PM Monday August 5, 2019
Ultimate Performance
2 memberships and coaching for Donna
$90/month for 2 in family ($50 individual)
Donna's membership started on Dec. 9, 2019
$21 per coaching session for Donna
124 Oneida St (13.94 mi)
Pueblo, Colorado 81003
(719) 320-3041
jccasias@aol.com
James Casias
USPA.net
3 sleds
Ultimate Bumper Plates? yes. 10# and up.
Prices? $50/month. get door entry code.
Oldest coached is 75 years old.
eagleridgefitnesspueblo.com Eagle Ridge Fitness
4710 Eagleridge Circle Suite 110, Pueblo, CO 81008
(719) 546-2222
Silver Sneakers?
Chaos Weightlifting
(719) 250-6209
Club Director: Cory Sullivan
Best number to call or text me on is my work number 719-310-8121
Club Coach: Dustin Holman
Jacksons MMA
2039 alma ave
Pueblo, CO
Founding Date In 2013
by coaches Dustin Holman, Cory Sullivan & Joe Leal
Cory Sullivan meeting 10AM Wednesday August 7, 2019
Starting Strength youtube The Case for The Starting Strength Model
11m 39s talks about his training logs.
open notebook, over on the left
10 columns on the open book, five per page
every time they came in the weight was increased
if every one experiences linear improvement in their strength
that is visible across the two pages
it's very difficult to with a method like that
squat, deadlift, press, bench press, power clean plus chin-ups
the load was the variable, not the exercise selection
got rid of machines
started alternating press with bench press
the ability to produce force against an external resistance
if I know how to teach the movement pattern, then I can teach anybody
olympic lifts use acceleration
power is strength displayed quickly
elitefts youtube Dave Tate's Definitive Guide To Wrapping Wrists
Thu Dec 19 16:35:59 MST 2019 ordered wrist wraps from elitefts
Squat
Starting Strength youtube Where to Put the Bar for the Squat with Nick Delgadillo
Warrior Poet Society youtube SQUAT Pro-Tips w/ Mark Rippetoe | Starting Strength
11m 0s - setting the back.
lumbar contraction must precede abdominal contraction
13m 50s - full squat movement shown
CSU Fitnes Center
719.549.2085
student.recreation@csupueblo.edu
52.75 + 29.25
bonforte
l at light
bartley Blvd
e side
6am to 7pm
Fri 6am to 6pm
Laree Draper youtube Dan John: Basic Human Movements
1m 58s
1 - push 5
2 - pull 4
3 - hinge 3
4 - squat 2
5 - loaded carries 1
Plates
roguefitness.com Rogue Olympic Plates
roguefitness.com Rogue Echo Bumper Plates
10LB Rogue Echo Pair
$44.00
$36.99 at amazon The Friendly Swede Fractional Micro Weight Plates
2 x ¼ LB, 2 x ½ LB, 2 x ¾ LB, 2 x 1 LB
Power Rack
$399.99 at forceusa.com MyRack Base: Black Matte
Unity Gym
Very Limited Time Offer $49 - Normally $99 - Expires In: 02 days 19 hrs 12 min
Sun Sep 8 04:29:02 MDT 2019 - observation time.
Unity - The Flexibility Blueprint PDF
Mobility
Squat
Hinge / Hamstring
Shoulder / Thoracic Spine
Squat
Band knee resist Horse stance w/ bare squats
2 Band resist and assist post squat
Goblet squat
Hinge / Hamstring
Band hamstring stretch on back (push, release)
Dumbbell RDL
Stork walk
Lean on wall/table plank, calf stretch.
Hinge At stand up desk
Shoulder / Thoracic Spine
back on floor, dumbbell lockout scapula flatten 25#
back thoracic spine roller.
strand pulling
Indian Clubs
Hangs
The Simple Five Way Shoulder - kelly Starrett
Wood staff work
Bare barbell work
equipment - monitor stand for stand up desk.
back ball.
foam roller
lie on floor single arm back plank. 25# dumbbell.
back roller, thoracic spine.
youtube The Simple Five Way Shoulder - kelly Starrett
0m 40s
1m 08s
1m 32s
1m 54s
2m 12s
Kelly Starrett youtube Un-impinge yourself from mental slavery - Kelly Starrett
2m0s - Shoulder drop to back of socket. on back. Lock out bench press. Let the shoulder sag. 4min.
3m18s - Hip in back of socket.
4m50s - Hamstring. Hip pulled down.
Kelly Starrett youtube The neck of a desk warrior poet - Kelly Starrett
2m15s - neck scalene
Chris Duffin youtube Chris Duffin Kabuki Strength
teachmeanatomy.info The Scalene Muscles
Mon Sep 9 09:59:39 MDT 2019
Band resist Horse stance - 1m45s
Band resist Horse stance - 2m30s - purple band on knees
2 Band resist and assist post squat - 1m30s
2 Band resist and assist post squat - 2m - blue band on post, tube 1 (light white) on knees
2 Band resist and assist post squat - 2m - blue band on post, tube 1 (light white) on knees
Assistance
planks
chin ups / pull ups
dips
Starting Strength youtube How to do Dips with Mark Rippetoe
Starting Strength youtube How to Do Weighted Chin Ups with Mark Rippetoe
Strand Pulling
hook tube - Overhead downward pull
hook tube - two arms lateral raise
hook tube - two arms front chest pull