Remember, our next session of Olympic lifting class, PortWeights, is starting next Thursday, September 14th. There will be both an 8am and 5:15 session which will have two different tracks. The first will be a very instructional class devoted to improving your clean, jerk and snatch. Each class will include a whiteboard session, a warm-up and then 20 to 30 minutes of drills built to help break down the movements and learn the intricacies of Olympic lifting.
The second track, for those that have completed the first, will be able to come in and warm-up on their own and then complete a program written especially for that class under the watchful eye of a coach. Accessory drills will be videoed and reviewed each class in an attempt to work on weaknesses and clean up technique.
If you are interested, spots are filling up, email Sophie.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 KBS
10 push-ups
5 strict pull-ups or ring rows
50′ bear crawl
Mobility
Shoulder prep
Skill
The bar muscle up
Strength
Warm up the front squat
You should climb to something between 55 and 65% of your 1RM to use in the workout.
WOD
“Rambling Man”
10.8.6.4.2
Front squat (225/155#)(185/125#)
Bar muscle up
Shorter day today, so we can spend the time on the bar muscle up, and warm up the front squat properly. Those who cannot Rx this workout should substitute 12 burpee jumping chest to bar pull-ups or 14 burpee jumping pull-ups for the first round and then decrease reps by 2 each round. The front squat should be from the ground, but if you can go heavier off the rack, then you should.
