8.24.16 “Weightlifting Wednesday”

August 23, 2016

 

Weightlifting Wednesday is back!!!

For the next few weeks we will be doing Olympic lifting complexes on Wednesdays. This will also coincide with the OLY CLasses on Sunday to give you two great OLY lifting days a week.

 

FITNESS & LIFESTYLE

WARM UP:
Snatch Mobility drills:
Partner PVC – superman pulls
Behind the neck Sotts press
Banded Hip Flossing

“Snatch/OHS Complex”
7 sets on the 2 Minutes
Hang Squat Snatch below the knee + OHS + High Hang Squat Snatch at pockets + OHS + Hang Squat Snatch from below the knee

Must be Unbroken – add weight each set – work up to Heaviest Possible

With Remaining Class Time choose either the strength or endurance for today

 

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
V sit-ups 4×20-30reps

ENDURANCE
Row 3x1500m Rest 3:00 between sets 100% effort

STRENGTH
Pausing Front Squats
7×2 – pause for 3 seconds at rock bottom
On the 2 minutes

 

PERFORMANCE & SPORT

A. Row 3x1500m Rest 3 minutes 100% effort

B. Snatch/OHS Complex
7 sets rest 2 Minutes
Hang Squat Snatch below the knee + OHS + High Hang Squat Snatch at pockets + OHS + Hang Squat Snatch from below the knee

Must be Unbroken – work up to Heaviest Possible

C. Pausing Front Squats
7×2 – pause for 3 seconds at rock bottom
On the 2 minutes

D. Extra Credit Core

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