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Friday 1/19/18

WLC Players – “Before” weigh-in, measurements, photos and workout challenge are all going down tomorrow during the 9:30 am class. Please plan to arrive early to get the stats taken care of so we can get going on class.

**You do NOT have to be participating in WLC to attend tomorrow’s 9:30 am class.**

You can still sign-up! In fact, WLC allows new players to jump into the game up until January 29th! That’s an entire week of continued blog harassment! You’re welcome. Join our TEAM right here.

February Weightlifting with Lyndzey Dare – A lifetime pursuit of perfection. You might not make the Olympic team after two months of training but you’ll be a whole lot better than you were last year. This series picks up right where January’s introduction to lifts leaves off. Cost for all four classes: either 101 or 102 is $100. No partial refunds if you have to miss a class. Please don’t ask.

Snatch 101 – Meets Tuesday evenings at 5 OR 6 pm. Recommended for Levels 0-2. If you’re learning the movement names and picking up the barbell for the first time recently, this is for you. Each hour is limited to 4 people. Class is exactly 60 minutes and if you’re really feeling it, you can take a functional fitness class before or after your workshop time.

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.

And that’s a wrap for the #AO2! It went pretty well. My snatches weren’t very snappy but I made my goal for the meet. My cleans just weren’t there. They were there for warms up initially, then they left, then they reappeared for my opener, then they were long gone for my last two attempts. BUT my feet moved on 90!!!! I’ll be doing cleans probably everyday until the next meet. Snatch:75-77x-78 clean and jerk: 90-93x93x Both as a coach and athlete, I am very proud of how the weekend turned out. Everyone had nerves, everyone lifted with everything they had, no one bombed out…great weekend of lifting!!! @quickselffixes i used all my fixes before I had to lift…keeping things going! #weightlifting #weightliftingworld #myfeetmoved #keeppushing #likeagirl #liftlikeagirl #liftheavy #girlswholift #girlswholiftheavy #weDAREyou #snatch #cleanandjerk

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Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups

5-10 Minutes

At this point the Progression should be familiar to everyone, so I want higher level members to work through it on their own, spending a little more time on the drills that are more challenging or important based on their individual needs. Lower level members will go through the sequence one time with the PVC to help commit the pattern to memory and as a functional warmup, following the direction of the Coach.

Levels 2-4
Barbell Snatch Progression (self directed, the Coach will be working with Level 0/1)

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar

Levels 0/1
Snatch Progression with PVC (one time through, with the Coach leading the drills)
10 Turkish Getups (5 per side, alternating)
then go right into the Strength work, without waiting for the higher levels to start.


Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.

A. 6 Minutes E2MOM (3 sets)
3 Snatch Pull
Increase weight each set.

B. 12 Minutes E2MOM (6 sets)
3 Squat Snatch
Increase weight every set as long as your form stays on point.

Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.

Level 2
18 Minutes E3MOM (first work set starts at 3:00, last work set is at 15:00)

3 [Snatch + Overhead Squat]
Increase weight only if your form holds.

Levels 0/1
6 Sets

3x R arm [Kettlebell Swing + High Pull + Snatch]
3x L arm
3x Cossack Squats (move side to side in a wide stance, squatting down 3 times on each leg – use a kettlebell or hold onto a gymnastic ring for counterbalance if necessary)
30 sec Hollow Body Hold


5-6 sets
Heavy! Sled Push
Then immediately perform 5 Box Jumps

L4 – 30″ or higher (stack plates on the box)
L3 – 30/24 or higher
L2 – make it challenging
L0/1 – don’t bust your shins, sub broad jumps if necessary