Tuesday, September 9, 2014

The DUSTBONE Classic is less than 4 weeks away.  This is a great opportunity for you to test your 1-rep max in the Snatch and Clean & Jerk. If you have never done an olympic weightlifting competition before no worries.  I'll have a short seminar a few weeks out and cover weight classes, warming up, attempt selection and how to count attempts. If you're ready to sign-up, click on the image to the left and go to events. There you can register and pay your entry fee.

Heather knocking out GHD Wallball Sit-ups!
Arm/Leg Swings
250m Row
2x10 of:
15 DB Straight-leg Deadlifts
10 Kipping Glides
5 Pull-ups

Power Clean (for load)
Work up to a heavy single (move your feet and land in a partial squat)
Newer athletes work from the hang

30 Calorie Row
10 Pull-ups
5 Power Cleans 135/93#
Rx + = Strict Pull-ups and 185/123#

Extra Work
C2B Practice
7 sets of ?, :60 rest between sets
Pick a number (even if it is one) and complete all 7 sets at that number. Each week we'll add a rep until we get to 10 reps for 7 sets with :60 rest between sets.

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