Friday 6/9/17

Friday 6/9/17

Powerlifting WorkshopLiftoff Participants – You will need to have a thorough understanding of the rules and commands of the powerlifts in order to get three white lights on July 15th. Be sure you’re signed up for the Form & Function PL workshop in order to learn everything you need to know!

ALL Level 0-2 (and 3 & 4) Members – You need to come learn the finer points of technique for each lift including positioning, bar path, finish & lockout. Many of the nuances vary by lifter. This is your opportunity to work with National & World level powerlifters including the 2017 USAPL National Champion, Becci Holcomb.

Bring a Friend Day – Grab a bud and bring em to next Saturday’s 9:30 am class for a fun partner workout. Free of charge and open to all fitness levels. No experience needed.

Better Know a Weightlifter – Kendrick Farris & Derrick Johnson

Warmup
Run to Sessions
Hip Mobility
10 Downdog Pushups


Lift

35 Minutes

Levels 2-4 will all run through the Snatch Progression together as a group and then continue on their own for the lifts.
Levels 0/1 will go right to the Kettlebell Squat circuit after the warmup.

Levels 3/4
Snatch Progression

Then,
5 x 2
Snatch Pull + Power Snatch + Hang Squat Snatch + Overhead Squat 70% of 1RM Squat Snatch

5 x 1
Press
95% of 1RM
Rest 2 minutes between sets.

5 x 1
Deadlift
95% of 1RM
Rest 3 minutes between sets.

Level 2
Snatch Progression

3 x 3
Snatch Pull + Hang Power Snatch 70% of 1RM Power Snatch

Then,
3 x 2
Press at 5% heavier than last week’s triples.
Rest 3 minutes between sets.

Then,
3 x 2
Deadlift at 5% heavier than last week’s triples.
Rest 3 minutes between sets.

Levels 0/1

6x
5/5 Double Kettlebell Single Leg Deadlift
5 Seated Presses (sit on a 16″ box or a bench)
10/10 Single Arm Rows
10 Heavy Swings
30 seconds Downdog Stretch
90 seconds Rest

***If you finish 6 sets and the other Levels are still working, ask the coach to help you with a skill–handstand hold, Turkish Get-up, etc.*** However if you are finishing ten minutes early, you’re probably going too light or not giving maximum effort on the exercises. Don’t rush from one exercise to the next, take your time and recover so you can give each rep everything you’ve got.

Conditioning

“Killdozer”

5 Round AFAP
10 Minute limit

Levels 3/4
15 Pull-ups
15 Swings

L4 – first 5 pull-ups of each round C2B, 32/24
L3 – two C2B pull-ups each round, 28/22

Level 2
12 Pull-ups
12 Swings

L2 – band pull-ups

Level 0/1
12 Swings
12 Ring Rows