Saturday, 10/8/11

7 Oct

Tomorrow’s OLYMPIC WEIGHTLIFTING intro class has been moved to Sunday at 10am.  Apologies, all – some last minute travelings plans had to be adjusted!  See you all on SUNDAY for the Snatch!

Go to about 1:09, training is not just about making perfect reps all the time – although you might wish it to be – you learn from your mistakes… if you’re paying attention.  Check out one of the most violent weightlifters of all time below, Pyrros Dimas.

PARTNER WORKOUT with Liz at 9am: 

SELF MYOFASCIAL RELEASE: Lax Ball to Shoulders as needed, until 5 past.

MOBILITY: Wall Quad Stretch, 1 minute each side.  Wall 90/90, 1 minute each side (drop hands overhead into snatch position on the floor while holding).

DYNAMIC WARM-UP: Arm Swings, as needed. 10 second hang on the pull-up bar with hands facing you – wide grip.  10 Spiderman Steps (each leg), 10 Prisoner Lunges (each leg), 10 Air Squats, 10 Passthroughs, 10 PVC Overhead Squats.

STRENGTH: 10 minutes to work on the Overhead Squat.  Stick with a load that you feel comfortable with if necessary, or work up to a heavy triple.

METABOLIC CONDITIONING: In teams of 2 with only 1 person working at a time and both people on the run, complete:

10 Overhead Squats

Short Loop Run

8 Overhead Squats

Short Loop Run

6 Overhead Squats

Short Loop Run

4 Overhead Squats

Short Loop Run

2 Overhead Squats

Short Loop Run

Your score is your highest load lifted in overhead squats divided by your time rounded to the nearest minute.  In order for the load to count, the load must be lifted for all reps and each team member must complete at least 10 total reps of the entire workout.  Example: if one team uses 135lbs. for every single rep of the overhead squat and finishes in 19:27, the time is rounded to 19 and your team score is 7.1.

ON RAMP with Liz at 10am:SELF-MYOFASCIAL RELEASE: Lax Ball to Feet, to Gastroc/Soleus (while seated), 5 minutes.
DYNAMIC WARM-UP: Double Under Skill Work
MOBILITY: Band Assisted Rack Stretch, 1 minute each side.  Band Overhead + External Rotation, 1 minute each side. Spiderman off the box, 1 minute each side.  90/90 off the box, 1 minute each side.
STRENGTH: The Front Squat (Barbell), complete 5 sets of 5 at a load that is entirely manageable and allows you to feel that you have come very close to perfecting the movement by the end of class.
METABOLIC CONDITIONING: 10-9-8-7-6-5-4-3-2-1 Double Unders alternated with Jump Squats.

If no double unders, change the rep scheme of both double unders and squats to: 50-40-30-20-10 Single Unders, Air Squats.

CROSSFIT ENDURANCE with Liz at 11am: 

100m every min on the min for 10 mins

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