Weightlifting

Labor Day WOD @ 9:00 am! No Open Gym, or any other class times!

WEIGHTLIFTING PROGRAM: REST DAY!

WEIGHTLIFTING PROGRAM: 1. snatch: work up to a heavy single, then take 90% of that single and do a single, then take 95% of that 2nd single and do 1 single1 on the minute for 5 min. 2. clean and jerk: same as snatch. 3. front squat: 1, 1, 1.  you should be warmed up […]

WEIGHTLIFTING PROGRAM: active rest day!!  swim, walk, stretch, mobility….stay active, but no weightlifting.

WEIGHTLIFTING PROGRAM: 1. back  squat: work up to 78%x3x10 sets. 2. front squats: 70%x3x3 3. box jumps after each front squat set. 4. rdl’s:  work up to a medium to heavy weight.  bring bar from the launch position (hang) to the down position. 4 sets of 5 reps.