REMINDERS:
- Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
- Only 1 WOD today at 10am!
WARM-UP
5 Snatch Jumps (PVC)
5 Snatch
5 Front Squats
5 Front Rack Lunges
STRENGTH
E2MOM
Front Squat 10x3 (75%)
WOD
8min AMRAP
3-6-9-12...
Power Snatch (95/65)
Box Jump Over (24"/20")
BARBELL CLUB WORK
1. snatch: work up to 60%x1, 65%x1, 70%x (on the minute)….rest 2 min. then 75%x1, 80%x1, 85%x1 (every 90 sec.) repeat this cycle twice.
2. clean and jerk: work up to 80%x1x5 sets. rest as needed.
3. front squat: 3, 2, 1, 1, 1, 1, 1. 3 is a light warm up, 2 is a heavier warm up, then 5 singles going up in weight each single until the last single is about 90% or so.
4. good mornings: 3 x 5 at a 45 degree angle. use light weight.
5. 100 sit ups.
No comments:
Post a Comment