3.9.20 Weightlifting Resumes this week

Weightlifting classes will resume this week! Monday and Wednesdays at 3 p.m. and Saturdays at 10 a.m.

A. Warm Up

500m row


Burgener Warm Up w/PVC


Burgener Warm Up w/Barbell

B. Strength

Touch and Go Snatch Complex

2 Power Snatch


2 Hang Power Snatch


every 75 seconds x 8 sets

-then-

Deficit Segment Snatch Pull

Tempo @ 3111; 5,4,3; (reps)


*Pause 1 second below knee before finishing with speed, 3 seconds from hip down to floor


*Stand on 2-3″ box/plate.


Focus on keeping your chest tall and drving with your legs!

C. Conditioning

20 minute AMRAP

10 Russian Kettlebell Swings 44/26


10 Cal bike


10 Sit Ups


30 Double Unders 2:1

*coaches challenge Dual KB Russian 44/26 GHD Sit Ups

D. Extra strength

3-4 sets of the following superset

5 Close Grip Bench Press @ 20X1 Tempo

6/arm Single Arm DB Bent Over Row @ 10X2 Tempo

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