Wednesday, August 17th 2016

Scheduling Note!

After much planning and deliberation, we are going to begin having our Olympic Weightlifting during the week!  Going forward, the 6:30pm class every Monday and Wednesday will now be specifically geared to Olympic Weightlifting.  We will focus on the Snatch and Clean & Jerk and the appropriate accessory lifts.  These sessions will be purely focused on strength and power, with no conditioning component.  They will be open to all skill levels, from beginners with minimal experience up to the advanced lifters among us.  Since we will be doing a lot of work in these sessions, expect that they will last around 90 minutes total.  There will be no change to the 7:30pm class, there will just be a overlap between the two.  If you have any questions, shoot me an e-mail or a text.

If you didn't already think that Weightlifting was bad ass, here's a video to get you guys pumped up and ready to hit those bars!

 

 

Warm-Up:

Assault Bike – 5 x :10/:50 Sprint/Recovery Intervals

 

Movement Prep:

Walking Lunge x 20m

Thoracic Stretch + Deep Squat x 10

3-Way Lunge w/ DB Overhead – 5 p/leg each direction

 

Strength:

Barbell Walking Lunge -

1 x 20 w/ Empty Barbell

2 x 10

1 x 8

5 x 6

 

Conditioning:

Every 2:00 for 10 minutes (5 Rounds)

40m Sled Push @ Body weight

40m Overhead Sandbag Carry

Penalty for every round not completed: 20 Burpee Pull-Ups to be completed at the end of the workout.