Wednesday 10/10/18

Wednesday 10/10/18

October Weightlifting with Lyndzey – We have an olympic weightlifting specific series coming up this month!
🏋️‍♂️Weightlifting 101 – Meets Tuesday evenings at 6 pm. Recommended for Levels 0-2. If you’re learning the movement names and picking up the barbell for the first time, this is for you. This class is limited to 4 people. Class is 60 minutes of personalized training and learning ALL about the snatch and clean & jerk. See also: Why You (Yes, You) Should Be Doing Olympic Weightlifting
🏋️‍♀️Weightlifting 102 – Meets Tuesday evenings at 7 pm. Limited to 6 people. Recommended for Levels 3-4. Seasoned Level 2’s can get coach approval for 102.
Lyndzey has been coaching gymnastics and weightlifting for years.Β  You will get a lot of one-on-one time with her during this series.
Cost for all four classes, either 101 or 102, is $100. Classes run on Tuesday nights from October 16 – Nov 6th so mark your calendars!
Register on Mindbody: Go to “Online Store,” select Olympic Weightlifting, and you’ll find the option for 101 or 102.

Check her out in action!

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 Flow:
Rotating Clean
Cross Body Clean
Outside Clean to Slingshot Catch
Slingshot
Drop to Rotating Clean and repeat

Strength
22:00 – 42:00

Levels 2-4
22:00 – 37:00 (15 minutes)
Deadlift
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 Deadlifts 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 Deadlifts.

5 Double Kettlebell Suitcase Deadlifts (go heavier than you did with 8)
10 Alternating Downdog Scorpion Kick to Dancer’s Bridge
10 Slow Eccentric Supine Ring Rows (3 count negative)

Conditioning
42:00 – 50:00
Movement Practice and Workout Setup

50:00 – 60:00

“Dramageddon”

10 minutes AMRAP

Levels 2-4

5 High Pulls
5 Clean and Squats
Then switch hands and repeat; when you finish both sides,
10 Crossover Push-ups

L4 – 24/18
L3 – 22/16
L2 – no Rx weight

Level 0/1
If you have a good high pull and can handle the crossover push-ups, do the workout above. Otherwise:

5 Single Arm Swings
5 Clean and Squats
Repeat on other side
10 Push-ups

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