Friday, 1/13/12

12 Jan

Daffy has been attending Intro to Oly pretty consistently for the last few months. Here, he PRs his clean and jerk by something ridiculous like 40lbs. at 190lbs. (the plates on the bar are kilos).

“Start by doing what’s necessary, then what’s possible; and suddenly you are doing the impossible.” – St. Francis of Assisi

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Set up a single ring for yourself and perform, Tabata Single Arm Rows, 8 rounds of 20 seconds of work, and 10 seconds of rest. Don’t do this for max reps but instead to wake up a good position for the shoulder: shoulder blades back and down. Begin with your weak arm in the first round, switch to your strong arm in the second, etc.
METABOLIC CONDITIONING: “Standing Lynne” 5 Rounds for Max Reps (Rest as needed between rounds): Max Reps Strict Press at 75% of bodyweight (or, 50% of max press – whichever is heavier), Pull-ups (Kipping or Strict Pull-ups are allowed, for those with testy shoulders, NOT KIPPING during this workout is STRONGLY recommended.)

Scores for the last time we did Standing Lynne.

All the other times we’ve done Standing Lynne.

Advanced Olympic Lifting meets at 3-5pm and 5-7pm and will be taught by Jim. If you have been through Jim’s Oly Cycle before, or if you have tested into the Advanced Class – you are eligible to attend this hour which is intended to help you drill your weakness in the Snatch and the Clean and Jerk. The class is capped at 8 attendees so please sign up on the Calendar as soon as possible to confirm your attendance!


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