Weightlifting Week of 1.11.16

jonathanthomWeightlifting Program

Monday Warm Up Kneeling Hip Rotations x 5 each leg/each direction Kettlebell Floor Press to Arm Bar x 5RL Cossack x 5RL x 2 sets + Empty Bar Drills: Muscle Snatch Muscle Clean WOD A. Snatch – 70% x 1 x 5 B. Clean & Jerk – 70% x 1 x 5 C. Back Squat – build to a heavy … Read More

WODS Jan 4 – 10


Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Cat/Cow 5-10 Hanging Shoulder Circles, 10/10 Ido Squat Seq Barbell Warmup, Clean WOD A: Hand Power Clean, 20′ To find Heavy Single (inexperienced lifters) / 1RM … Read More

Strength WOD Jan 4 – 10

adminStrength Program

Weekly Priorities Sleep, eat, and be prepared to get after every session with your best effort. Make sure you take the time to warm up. When you are lifting heavy, form matters and paying attention to form will prolong your longevity and enjoyment of strength training. If you pay attention, ask the coaches and trust their feedback, you will probably … Read More

Weightlifting Week of 1.4.16

jonathanthomWeightlifting Program

Monday Warm Up Russian Step-up x 5RL Single Leg KB RDL x 5RL Single Arm KB Press x 5RL x 2 sets + Empty bar work: Include High Pause Snatch & High Pause Clean WOD A. Snatch – build to a max B. Clean & Jerk – build to a max Recovery Supine Internal Rotation Stretch x 2 min Wednesday … Read More