Thursday 12/8

Taper day! Get an idea of what your openers will be on Saturday. It will depend a little on how your warm up feels, but should be around 85-92% for both lifts, something you’re pretty confident you can hit.

  • Clean grip OHS light x 3 x 5
  • Snatch 55-65% x 1 x 5
  • C&J 55-70% x 1+1 x 5
  • Front squat 70% x 2 x 5 (Beginners: Front squat 1RM if a PR is definitely there)
  • Mobility and relaxation, choose your openers for Saturday

Tuesday 12/6 – Back Squat Max!

Today we max back squats! If at all possible, please try to do this Tuesday night with everybody else – it will be a better environment for lifting heavy weights and will be fun to watch!

Rest of the week will be a taper leading up to the mock meet Saturday. If you haven’t already signed up for the mock meet, do so here:

https://www.facebook.com/events/1139264169552870/

  • Sotts press light x 3 x 5
  • Snatch 60-70% x 1 x 6
  • Back squat 1RM
  • Cool down (10-20 min slow row or bike) and mobility

Thursday 12/1

See Tuesday’s post about signing up for the mock meet!

  • Clean grip OHS light x 3 x 5
  • Power clean + clean 70-85% x 1+1 x 6
  • (Beginner: Back squat 85-101% x 3 x 5, hit a small PR if feeling good)
  • Parallel OHS + pause OHS + OHS 60-70% x 1+1+1 x 5 (of snatch) (optional for beginners if you back squat)
  • 5 times:
    • Strict knee to elbow or skin the cat (sub lat protractions) x 5
    • Lu raises x 10
    • GHD sit-up x 15

Tuesday 11/29

Last week before we taper for the mock meet! If you haven’t signed up for the mock meet, please do so soon! It will be 9-1 on Saturday December 10th at the gym.

Fill out this quick form to sign up as a lifter: https://docs.google.com/forms/d/e/1FAIpQLSeUC2OjEWaQebAWPrECwmfu-x3xXb4tjiT4BaIeAtYaGl8v6Q/viewform

A good example of getting as much as possible out of every lift – approach light and warm up attempts exactly the same way you approach PR attempts, and make them perfect.

  • Pressing Snatch Balance + Sotts press light x (1+2) x 5
  • Power snatch + snatch 70-85% x (1+1) x 6
  • Back squat 80%+6-12kg x 4 x 8 (Beginner: Front squat 70%+6kg x 5 x 5)
  • Strict press 70-85% x 3 x 5

 

Thursday 11/24

No regular weightlifting class today – come in at 10, or make this up Wednesday or Friday.

  • Clean grip OHS light x 3 x 5
  • Power clean + clean 70-80% x 1+1 x 6
  • Parallel OHS + pause OHS + OHS 60-70% x 1+1+1 x 5 (of snatch)
  • 5 times:
    • Strict knee to elbow or skin the cat (sub lat protractions) x 5
    • Lu raises x 10
    • Weighted plank x 30 sec