Growth & Development

  1. DB Press (double arm) Max weight for 8 reps + 75% of max weight and perform a 2:00 AMRAP of Pressing (strict)

Conditioning

21/15/9

thruster 96/65  75/45

Slam ball

+ 3:00 rest

12/9/6

bike cals

wall ball/ goblet squats 20/14

 

Performance

  1. Front Squat Heavy set of 3 reps with 2 second pause in the hole each rep + 85% and perform 2 sets of 3 with no pause

Conditioning

4 sets

5 toe to bar

10 shoulder to overhead 95/65

5  bar muscle up / ring dips

+ 5:00 rest

2 sets

200m double kb front rack walk 53/36

15 box jumps

400m row

 

OLYMPIC LIFTING CLASS

Class warm up

  1. Clean pull + hang clean Every 2:00 x 20:00 ( 2 sets @ 65% 2 Sets @ 70% 3 sets @ 75% 3 sets @ 80%)
  2. Clean pull  + clean & Jerk  Every 2:00 x 14:00 ( 1 set @ 70% 1 set @ 75% 2 sets @ 80% 3 sets @ 85%)
  3. Clean & Jerk ( beginner stay at the same weight and work form with Corrin) Advanced athlete = go up each set to a heavy for day  Every 2:00 till your heavy set  ( beginner 2 Clean & Jerk every 2:00 x 6:00)

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