Sunday, May 16th, 2021

Weightlifting classes are back!

Schedule:

Tuesday @ 6:30pm

Thursday @ 6:30pm

Sunday @ 10:30am followed by open gym

• Note: Tuesdays and Thursdays you will have the choice of the Wod or the weightlifting class but you will need to reserve what your planning on attending. If you have any questions please ask a coach.

• Question: do i have to attend the weightlifting classes?

• Answer: no, you will get plenty of strength and weightlifting in the wods. However the weightlifting classes are available for focusing on perfecting your Olympic lifting and working on other strength movements that will help those lifts specifically

Hang Snatch (knee) – 70% x 3 x 2, 72% x 3, 74% x 3, 76% x 3

Power Clean + Power Jerk – 70% x 3+3 x 2, 72% x 3+3, 74% x 3+3, 76% x 3+3

Snatch Pull (3 sec pause 1″ off floor first rep) – 80% x 5, 85% x 4, 90% x 3 x 3

A1. Bent Row – 4 x 10-15

A2. Hanging Leg Raise – 4 x max

Dirty Dozen Weeks – Week 1 of 12

This 12-week cycle peaks for competition or snatch and clean & jerk testing. The first 2 mesocycles use hang variations and complexes to improve technique, postural strength and explosiveness while building squat and pull strength. The final meso cycle is a competition prep phase preparing for max snatch and clean & jerk testing or competition.

Volume: Moderate

Intensity: Variable

Good For: Improved postural pulling strength for the snatch and clean, flexible intensity.