Monday February 18th 2013

By paul
In February 17, 2013

Tonia and Darin


Over the next six weeks our focus will be the two olympic lifts, the snatch and the clean & jerk. Every Monday and Wednesday you will see some variation of olympic weightlifting as a skill or strength session during your regular workout. The goal is to drill proper set-up and receiving positions as well as correct any inefficiency during the three pulls. Come to class ready to learn and become a better weightlifter.

3 Rounds of:
1 min – jump rope
2 min – agility ladder drills
6 min – band mobility (overhead + squat)

A. Pause snatch + Overhead squat
– Build to a challenging single rep
– Pause at the knee for 3 sec.

B. For time:
1 Mile run
3 rounds of:
30 Double unders
10 Front squat (115/75)

Competitor WOD (team)

A.  Snatch
3 x Max Reps, TnG
Beasts 195/125
Ninjas 165/115
Rest 2 minutes between sets.  If you drop below 4 reps decrease the weight.

B. Box Squat
3×3 across, set up box at parallel.

C. For time:
10-9-8-7-6-5-4-3-2-1 Jerk, 205/145 – no racks, must be taken from the ground.
2-4-6-8-10-12-14-16-18-20, Pull ups

D. L-Sit
Accumulate 120 seconds
Hold a perfect L-sit for as long as possible, note the time and rest as needed between efforts.  Repeat until you have accumulated 2 minutes.

Weekly Member Challenge # 10

Max unbroken reps of Kettle-bell swings (53/35)
– Perform one set of as many reps as possible

Ready to get started?

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