2018 Holiday Party: Saturday December 15 6-9pm at Mission Gorge! CLICK HERE for info
A) Whiteboard Brief (0:00 – 3:00)
– Strength/Skill: Today we are going to focus on the Hang Clean + Hang Squat Clean, RDL, Back Squat
for the entire class. Work on building in weight or forget about how much weight is on the bar on focus
on technique
– Strength/Skill: Today we are going to focus on the Hang Clean + Hang Squat Clean, RDL, Back Squat
for the entire class. Work on building in weight or forget about how much weight is on the bar on focus
on technique
B) Warm Up (3:00 – 20:00)
Coaches Oly Progressions
Minutes 0:00-8:00
Dynamic Coach Led Warm-up
8:00-16:00
Hang Power Clean Progressions of Coaches Choice
16:00-20:00
Back Squat Practice/Coaching
C) Strength/Skill (20:00 – 55:00)
1) Hang Power Clean + Hang Squat Clean: 12 Minutes performing sets of 1 + 1. Rest 60-90s between
sets.
2) RDLs: Work up to a heavy set of 6-8. Rest 90s.
3) Back Squat with a pause: 9 Minutes performing sets of 3. Rest 90s.
– 1 ONE THOUSAND PAUSE
D) Finisher (55:00 – 60:00)
For those that finish early:
Single Arm Farmer Carry: 4 x 100 ft. each. Rest 60s.