New Olympic Lifting Cycle Starts February 11th!!!

The 12 week Olympic Lifting Class will begin a new cycle and is now being offered at two times: Monday and Wednesday- 11am or 6:20pm. This is a great opportunity to focus on improving your snatch and clean and jerk, thereby getting stronger at other lifts as well. The 11am class will be taught by […]

Monday February 4th 2013 O-Lifting Week 12

Testing 12min to find 1RM Back Squat 10min to find 1RM Push press 8min to find 5 RM Dead Lift 4min to find Max hight Box Jump 2min to Row as Far as Possible -THEN- Conditioning AMRAP 2min 5 push ups UB 1min rest AMRAP 2min 5 pull ups UB 1min rest AMRAP 2min 10meter […]

Wednesday January 30th 2013 O-Lifting Week 12

Strength Snatch 12min to find a 1RM Power Snatch OTM for 10min 2@75% of the above 1RM -THEN- Conditioning 12min AMRAP 10 Hand Release Push Ups 10 Box Jumps 24/10 10 Push Press 95/65 30 Double Unders

Monday January 28th 2013 O-Lifting Week 11

Strength Front squat 3×1 @104% Clean and Jerk 12min to establish a 1RM -THEN- Conditioning Bottom to Bottom tabata squats Rest 1min Tabata single arm Dumb Bell push press 55/35 *10sec rest you have to hold dumb bell in locked out over head position.* Rest 1min Tabata row

Wednesday January 23 2013 O-Lifting Week 11

Strength Back Squat 5×2@ 87% Snatch OTM x1 for 10min work up to a single that is 90% or greater Clean and Jerk OTM x1 for 10min work up to a single that is 90% or greater -THEN- Conditioning For Time: 10-9-8-7-6-5-4-3-2-1 Bear Complex 115/75 1-2-3-4-5-6-7-8-9-10 Burpee Cash out: 2:00min in a plank hold

Wednesday January 16th 2013 O-Lifting

Strength Front squat 3×2@ 102% Clean – start at 75% and work your way up by 5lbs, doing 1 rep every 90sec, until you fail Jerk 65%x3 – 70%x3 – 80%x2 – 90%x1 – 95%x1 Rest 90sec -THEN- Superset Weighted pull-ups 3×5 Hip Extensions 3×15 Step back Lunges with Bar Bell in Front Rack 3×10 […]

Monday January 14, 2013 O-Lifting Week 10

Strength Squat 3×1 @95% Rest 2min Snatch 65%x3 – 70%x3 – 80%x2 – 90%x1 – 95%x1 Rest 90sec Hang Clean and Push Jerk 5×2@75% Rest 90sec -THEN- Conditioning Dumb Bell Grace 30 Clean and Jerks 55/35 *they have to touch the ground on every rep* -Rest 2min- Grace 30 Clean and Jerks 135/95

Wednesday January 9th 2013 O-Lifting Week 9

Strength Front Squat 5×3 @ 86% Rest 90sec Snatch Balance 5×1 work up to a max -THEN- Conditioning Snatch and Clean and Jerk Ladder Male: 105-115-125-135-145-155-165-175-185-195-185-175-165-155-145-135-125-115-105 Female: 75-80-85-90-95-100-105-110-115-120-115-110-105-100-95-90-85-80-75 Then 50 Pull-Ups For Time: Every 30sec you have to snatch and Clean and Jerk the weight, moving up in the ladder and then back down for […]

Monday January 7th, 2012 O-Lifting Week 9

Strength Back Squat 5×3 @84% Rest 2min Clean and Jerk 60%x3 – 65%x3 – 75%x2 – 85%x1 – 90%x1 Rest 90sec Snatch + Hang Snatch OTM x 8 @ 75% -THEN- Conditioning 7min AMRAP 3 Power Snatch 135/95 5 Box Jumps 30/24 7 Hand Release Push-Ups

Wednesday January 2nd 2013 O-Lifting Week 8

Strength
Back Squat
Snatch
Low Hang Squat Clean Below the Knees
-THEN-
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