DAY ONE
Cleanjerk [<25 min.] 1-RM
Sn x2
BSq [belt allowed] 4×4
GHD Sit-ups or Hanging Crunches (toes as close to bar as possible) 4×8-12

DAY TWO
Pw Cl x2
Jerk x2
Cl Pull 5×3
KB SLDL* 3×6 ea.
*No lifters. All reps done on one side before switching.

DAY THREE
Sn, blocks x2
BK Hang Cl + PP x2+1
FSq [NO BELT] 6×2
Seated DB Military Press (palms facing front; bench in upright position, back kept flat against it) 4×8

DAY FOUR
Sn [one miss max] Heavy Double*
Cl w/2s pause BK + Jerk x1+2
BSq w/3s ecc. [belt allowed; NO BOUNCE] 6×2
Sn Pull w/3s ecc. 4×4
*As heavy as possible with decent form

We are proud to announce Andrew Marshall as our February Member of the Month here at BlackBox! Andrew is one of our teen weightlifters with big goals and big enthusiasm. You can always find him coming in early to get a solid warm up, staying late for a thorough cool down, and also working on accessory movements to help propel him towards those big goals he has. Andrew has shown an incredible amount of progress since joining us and we are excited to be part of his weightlifting journey! Get to know him a little better by checking out our interview with him below.

How long have you been at BlackBox? What drew you to us?
Well I started roughly 7 months ago. What drew me to Blackbox, was when I heard about the success you guys have with producing successful athletes, and I definitely wanted to be apart of that. It has definitely been worth the 1:30 round trip, and the endless gas fill ups!

How did you get into weightlifting and what do you love about it?
Well this is a long one but an interesting one.. From the age of 7-16 I played baseball religiously, and it was a big goal of mine to go pro.. Anyways, after years of constantly changing baseball clubs to provide the best opportunity for me to receive a scholarship, I found this baseball facility in Euless called the “Texas Stix’s” I played for the stix for about 2 years (fall 2014- summer 2016) Here’s how I got introduced to weightlifting (kind of). The facility at the time was right next to a crossfit place (door to door) and I always would watch the Crossfitters doing these obnoxious “wods” while taking indoor BP. Now fast forward to the fall of 2016 (October) I decided to end my baseball career and commit myself to crossfit. One month..One month into crossfit I realized “yeah this isn’t for me.. I need a real sport to compete in” That’s when I made another decision to end my “short crossfit” career and to this time FULLY commit to the sport of weightlifting. Lastly what I love about weightlifting, is the aspect that you’ll never reach that perfect point.. There’s always something YOU can work on, and get better at.

Your choice of music always seems controversial; some people love it, some people not so much. lol. Who are you favorite artists or songs to train to?
Haha, yes I get a lot of flack for my choice of music, but that’s ok.. If you really KNOW me, you know I love kanye, especially his album (My Beautiful Dark Twisted Fantasy). The one song I love training to is, “POWER”- Kanye West. It really helps me get in my zone and helps me focus on what’s at task.

You’re a Junior this year; do you have plans for college/career? What else would like the future to hold for you?
Yes it’s a very scary but fun time in my life right now. I’m a homebody and I’m obviously going to stay in Texas for college. My sister graduated from TCU, and I really see myself going there in my future. I’d consider TAMU, but there’s something special about Fort Worth. Oh also, I’d still be able to come to Blackbox! Future plans in college? I definitely want to do business, especially finance & or accounting.

When you’re not on the platform, what do you like to do in your free time? Any hobbies or other interests?
Just being a teenager and hanging out with quality friends.

What is your proudest achievement?
Snatching 85kg/187lb, considering that was my max C&J back in June..

What is the weirdest thing you have ever eaten and did you enjoy it? Also, why did you eat it if it was so weird?
Nothing really, I’m not an exotic eater.

If you could have coffee or lunch with any three people, dead or alive, who would they be?
Easy! Kanye, Ilya Ilyin, and Eric Thomas

Do you have any goals for weightlifting or fitness?
Yes I’m a man that’s very goal oriented. Short term: Be better that what you were yesterday. Long term: International weightlifter/Olympics 2028.

Leave us with your favorite quote or something random you feel like telling us!
“The wolf climbing the mountain is hungrier than the wolf on top of the mountain.” This quote means a lot to me. I understand that I’m not the best weightlifter out there, but I’ll make sure every training session I put in the work to get me closer to my goals!

 

 

ATHLETES: BEFORE TRAINING STARTING, PLEASE SEE A COACH TO DISCUSS EXPECTATIONS FOR TRAINING THIS WEEK.

DAY ONE
Sn, blocks + Sn x1+1
Pw Cl + Cl x1+1
BSq [NO BELT] 4×6
GHD Sit-ups or Hanging Crunches (toes as close to bar as possible) 4×8-12

DAY TWO
PP [as W-U; <15 min.] 3-RM
Cleanjerk w/pause in split x1
Sn Pull w/3s ecc. 6×4
BB Lunges* 3×6 ea. (^2-5kg)
*No lifters. All reps done on one side before switching.

DAY THREE
Cl Pull + BK Hang Cl x1
Jerk w/3s pause in split x1
FSq [NO BELT] 5×3
Seated DB Military Press (palms facing front; bench in upright position, back kept flat against it) 4×8

DAY FOUR
Sn Pull + Sn x1+1
Cl w/2s pause BK x2
BSq w/3s ecc. [NO BELT; NO BOUNCE] 5×3
Cl Pull 6×4

www.miescondida.com

We are happy to announce a new service available to our members! Norma Hernandez of Mi Escondida is a licensed massage therapist offering 15 minute pre- and post- workout stretching sessions for $10. She has spots available THIS Saturday (1/27), so be sure to sign up on the sheet on by her door to reserve a time!

More from Norma:

Stretching is an essential part of your workout regimen and can be done effectively in a short session! Our session will focus to lengthen tight muscles with yoga-like movements and compression work to release tension. I will be using my forearms, legs, and feet to deliver pressure as needed and will focus on upper or lower body depending on our consultation. The movements will increase local blood circulation and move synovial fluid to help your joints. The session is a mat based service where you will be clothed so it’s a perfect option for pre-and post-work out sessions.