Thursday September 14th
Complete for time:
2000 m Row
2000 m Run
Partition the reps how you like
Olympic Weightlifting Technique Class
On Sundays, we will offer two 80-minute Olympic Weightlifting Technique classes coached by Logan Hahn.
Session 1) 11:00 am – 12:20 pm
Session 2) 12:40 pm – 2:00 pm
The curriculum is designed for All Levels – anyone who is looking to improve their Olympic Weightlifting technique should sign up here. Registration for this class will be limited to 8 participants per session. These classes will not be included as part of the normal membership, and there will be a separate $15 fee for current members, and $30 for non-members.
The Olympic Weightlifting Technique class is designed to be your primary WOD for Sunday. It is not intended to supplement any other Sunday programming.
Programming varies on a weekly basis and the workouts are tailored to each individual’s needs in order to challenge each person appropriately and ensure success and continued progress.
Please arrive early to warm-up, mobilize, and gear-up before class. In each class athletes can expect to snatch, clean & jerk, perform dynamic pulling drills, perform upper body strength and/or dynamic work, perform squats for strength and/or speed, and finish with abs.
Think of this class as an 80 minute seminar. Our goal is for members to better understand each lift; why it is important to learn proper lifting technique before adding load or intensity to the bar; and learn to master the lifts outside of a timed setting.
Brian and John
Wednesday September 13th
Every minute, on the minute, for 15 minutes (sets):
Snatch x 1 rep
*Sets 1-3 – same weight ~70-75%
*Sets 3-5 – same weight ~75-80%
*Sets 6-8 – same weight ~80-85%
*Sets 9-12 – same weight ~85-90%
*Sets 13-15 – at this point if you feel good keep building each of last 3 sets ~90% ++
Four sets for max reps of:
30 seconds of Wallball Shots (20/14lbs)
30 seconds Rest
30 seconds of Burpees
30 seconds Rest
30 seconds of Pull-ups
90 seconds or Rest
Tuesday September 12th
Hollow-Arch-Hollow complex x 30
Complete 3 rounds for time:
Run 400 meters
15 Power cleans (135/95lbs)
10 Burpee box jump overs (24/20″)
400 meter Farmers Carry
(grab 2 of the heaviest kettlebells or dumbbells you can find, or load up the farmer carry handles)
Monday September 11th
Every 3:00, for 18:00 minutes (6 sets):
Clean & Jerk x 3 reps
Same weight for all 6 sets. Use approx 80-85% of your 1RM
Two rounds for time of:
50 Kettlebell swings (53/35lbs)
25 Thrusters (75/55lbs)