October 21st – 27th 2016

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There is only the Olympic Weighting class of Tuesday due to Thanksgiving on Thursday. We have a 9am WOD on Thursday

 
Tuesday
Pre Warm-Up
3rds
10 KBS
10 band pull apart
10band row
10 Sit-Ups
+
2rds
Run 200m
10 jumping jacks

 
Warm-Up
PVC
Barbell Drills

 
Strength
A.) 5 sets of this complex @ 75-80%
1 Snatch + 1 Hang Snatch + 1 OHS

 

B.) 5 sets of this complex @ 75-80%
1 Clean + 1 Hang Clean + 2 Jerk

 

C.) Clean Pull
4×3 from 1” below knee @ 110%

 

D.) Zerech DL
3×8

 
Cool Down
1.) Row 1,000m
2.) Foam roll t-spine and hamstrings

2016-11-18T16:49:17+00:00 November 18th, 2016|Olympic Weightlifting Notes|