Workout of the Day

Fitness

A. Deadlift, take 25 minutes to build to a heavy single

B. “Diane”
21-15-9 rep rounds for time of:
Deadlifts (225/155lbs)
Handstand Pushups

 

Competition

A. Snatch, take 15 minutes to build to a heavy single (full snatch)
*No more than 3 misses. 

B. Clean & Jerk, take 15 minutes to build to a heavy single
*No misses. 

B. Back Squat @ 20X1, 4 sets of 5 reps (straight weight); rest 4+ minutes
*During rest, perform 3-5 Challenging Ring Dips @ 31X1

C. “Diane”

 

Barbell

A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) Snatch Progressions + Overhead Squats

B. Snatch Practice
10-12 attempts to build to heaviest Single

C. Clean & Jerk Practice
Clean Progressions + 8-10 attempts to build to heaviest set

D. Accessories
1) Deadlifts, 3 x 3
2) Bench, 3 x 5

 

Weightlifting Clinic Saturday

This Saturday from 12-2pm we will be hosting a weightlifting clinic for athletes of all ability levels. The seminar will cover technique for both the Snatch and Clean & Jerk and will benefit athletes of all ability levels. There is no registration required for this clinic, just show up!

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