Friday 10/12/18

Friday 10/12/18

Weightlifting 101/102 starts next Tuesday. This seminar will be a GREAT addition to your functional fitness workouts. You will get tons of one-on-one attention working on the platforms with the snatch and clean & jerk. The knowledge and technique you gain during the seminar will stay with you throughout your future workouts. This class will help not only with your olympic lifts, but your mobility, your power, your strength, etc etc. If you’ve hardly touched a barbell at the gym, Weightlifting 101 is for you! If you want to learn how to catch the lifts in the squat position, you will definitely do that in Weightlifting 102!

Did you read Lyndzey’s message from yesterday’s blog? She’s all business, so if you sign up for Weightlifting 101/102, get ready to work and get ready to 👹 LIFT 👹
Register on Mindbody today! Go to “Online Store,” select Olympic Weightlifting, and you’ll find the option for 101 or 102.

MVMNT, for Friday fun tears, meet Justin Gallegos. He is a junior at the University of Oregon and member of the school’s running club. He also became the first professional athlete with cerebral palsy to sign a contract with Nike. He had the news broken to him on Oct 6, Cerebral Palsy Awareness Day.
Onions, man.

Warmup
0:00 – 5:00
3 minutes Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 22:00
Kettlebell Drills:
Tactical Lunge
Tactical Clean
Rotating Press

Strength
22:00 – 42:00

Levels 2-4
22:00 – 37:00 (15 minutes)
Bench Press
Work up to a heavy set of 3
Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.

37:00 – 42:00
3x E2MOM
3 Bench Presses at 80% of your heavy set for the day

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the Floor Press.

5 Double Kettlebell Floor Press (go heavier than you did for 8)
10 Alternating Cossack Squats (no weight, grab the rig or a ring for balance)
3-5 Slow Eccentric Pull-ups (5 count negative)

Conditioning
42:00 – 48:00
Movement Practice and Workout Setup

48:00 – 60:00

“HAARP”

12 minute limit

Levels 2-4

AFAP
20-15-10
Front Squats
Push Presses
Pull-ups

L4 – 115/75
L3 – 95/65
L2 – 75/55

Level 0/1

6x AFAP
8 Goblet Squats
8 V-ups
8/8 Push presses
8 Ring Rows

X