Oly

Jul 29th, 2014

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Category: Oly
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Wednesday 7/30 – Olympic Lifting Class

Warm Up 10 front squats with 5 second pause at bottom 10 push press 5 clean 5 split jerk Mobility Quad mash with barbell – :60/side 10 kossak squats/side Clean & Jerk 6 x 1 @ 90% 3 x 3 @ 70% Tall Snatch 5 x 2 – stay light Cashout 3 minute hollow rock […]

Jul 25th, 2014

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Category: Oly
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Saturday 7/26 – Olympic Lifting Class

Warm Up 10 broad jumps 20 jumping squats w/ empty barbell on back 10 broad jumps Mobility Hip & hamstring rolling with softball Clean 5 x 3 @ 80-85% 1 Push Jerk + 1 Split Jerk 5 x 1 @ 85-90% High Bar Backsquat w/ Pause 5 x 3, ascending Cashout 3 x 10 hip […]

Jul 22nd, 2014

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Category: Oly
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Wednesday 7/23 – Olympic Lifting Class

Warm Up 20 Kettlebell Swings 5 Windmills/arm 3 Turkish getups/arm Mobility 5 armbar stretch/arm Snatch 6 x 3 @ 80% Behind the Neck Jerk Work up to a heavy single Cashout 3 x 10 ghd situps – add weight if able

Jul 18th, 2014

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Category: Oly
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Saturday 7/19 – Oympic Lifting Class

Warm Up 30 mountain climbers 20 perfect air squats 10 burpees for max reach Mobility Partner front rack stretch, 2 x :45 seconds Snatch 5 x 1 @ 85% Tall Clean 5 x 2 – Stay light. Be fast. Front Squat 5 x 3, ascending Cashout 3 x 10 back extensions

Jul 15th, 2014

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Category: Oly
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Wednesday 7/16 – Olympic Lifting Class

Warm Up 5 Front squat 5 Clean 5 Jerk 5 Behind the neck jerk Mobility 2:00 shoulder mash with peanut Clean & Jerk 2 x 2 @ 70% 2 x 2 @ 80% 2 x 2 @ 85% Snatch Grip Push Press 5 x 2, ascending Cashout 4 x 5 Good mornings, ascending

Jul 8th, 2014

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Category: Oly
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Wednesday 7/9 – Olympic Lifting Class

Warm Up AFAP: 20 Burpees 20 Jumping Squats Mobility Banded couch stretch :90 sec/side Trap-mash with barbell Snatch 5 x 2 @ 75% Split Jerk 4 x 4 @ 65% 1 ¼ Squats 3 x 3, ascending Cashout 2 x 10 Weighted Hip Extensions

Jul 6th, 2014

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Category: Oly
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Hotel Southiefornia

Normal Schedule Today Strength Squat Clean 2-2-2-1-1-1 WOD 3 Rounds 50 Double Unders 40 Kettlebell Swings (1.5,1) 30 Sit-ups Level 2 (1,0.75) Level 1 (0.75,0.5) Ca$hout 800m Run At Home WOD 25-20-15-10-5 Hollow Rocks Push Ups

Jul 1st, 2014

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Category: Oly
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Wednesday 7/2 – Olympic Lifting Class

Warm Up 20 Mountain Climbers 10 Burpees for max height 5 Moon the sky 10 Burpees for max height 20 Jumping Squats 5  minutes mobilizing overhead position 1. Snatch 25 minutes to establish heavy single 2. Clean & Jerk 25 minutes to establish heavy single Just a reminder, there will be NO oly class on […]

Jun 27th, 2014

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Category: Oly
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Saturday 6/28 – Olympic Lifting Class

Warm Up 5 Snatch Balance 5 OHS 5 Split Jerk 5 Front Squat 5 Clean Spend 5 minutes on overhead mobility 1. Split Jerk 3 x 3 @ 75% 2. Snatch Balance Find 1RM Then 3 x 1 @ 75% 3. Clean Complex 1 Mid Hang Clean 1 Low Hang Clean 1 Clean 5 x […]

Jun 24th, 2014

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Category: Oly
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Wednesday 6/25 – Olympic Lifting Class

Warm Up 2 Rounds: 5 Snatch Pull 5 Snatch Then 2 Rounds: 5 Front Squat 5 Clean 5 Split Jerk 2 Minutes shoulder/lat mobility with lacrosse ball :90 quad stretch against wall each side 1. Snatch 3 x 1 @ 80% 2. Clean & Jerk 3 x 1 @ 75% 3. Front Squat 5 x […]