Monday, October 19

It is week six of our Oly program!  Time to test a new 1 rep max in the lifts!  We have focused mostly on front squat and intentionally neglected the overhead squat.  Never fear! This coming 6 weeks, will be more focused on the OHS!! Wishing you all many PRs this week!  Let us know, please comment below.

Warm-up

400 meter row

Tabata hallow rock/arch rock (2 minutes each exercise)

5 low box jumps

5 medium box jumps

5 high box jumps

5 Handstand kick ups against the wall

Practice Hand walking to wall or across room for 5 minutes

 

Lift:

If you want to lift this week, see the Oly program below.

 

WOD

Five Rounds for time of:

Row 250

25 Box Jumps

 

L1- choose box height or step ups

L2- 24/20” box

L3- 30/24” box

 

Olympic Weightlifting Program

Warm-up:

Snatch Balance 3-2-1-1-1-1

Muscle Snatch 3×3

 

Workout:

Snatch – work up to a new 1 rep max!

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Snatch pull

80%x3

90%x3

2×3@100%

 

Back Squat- work up to 1 rep max

70%x4

80%x3

90%x2

95%x1

3×1@100%

 

Gymnastics WOD:

PRACTICE for 10 minutes:

 

FLEXIBILITY:

 

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