Friday, June 5, 2015

Here is a look at the set-up for the Master's Pan-American Weightlifting Championships going on in Savannah this week.  Lifting is taking place Thursday-Sunday and requires two platforms running at the same time to handle the 300+ lifters from North, Central and South Americas and the Caribbean Islands. Behind the curtain are 10 warm-up platforms.  The location is Olgethorpe Charter School just off of Skidaway.

Arm/Leg Swings
250m Run
2 rounds of:
10 DB Straight-leg Deadlifts
10 Kipping Glides
15 Ab-mat Sit-up

5-5-3-3-3 Ascending
post heaviest set of 3

4 RFT of:
21 Ab-mat Sit-ups
15 HR Push-ups
 9 Deadlifts 205/133#
  250m Run
Rx+ = GHD's, HSPU's, 245/163#

Row 1k, 2k or 3k

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