Fri – 01/03/2013

Olympic Weightlifting Seminar
Sat, Jan. 11 – $40 – Full Day of weightlifting/barbell instruction.

WOD

For time:
15 Clean & Jerks (135/95)
30 Push-Ups
30 Jumping Lunges
10 Clean & Jerks (135/95)
20 Push-Ups
30 Jumping Lunges
5 Clean & Jerks (135/95)
10 Push-Ups

COMP

1) Take 15-20 minutes to build to a heavy-ish Snatch
Let feel dictate the load here. If you feel fast, keep going up, but the intent here is not that you are aiming for a PR – just groove good mechanics and barbell speed and see where that takes you.

2) Take 15 minutes to build to a heavy Clean & Jerk
Same – let feel dictate the loads used

3) Front Squat – 15 min to build to a 3RM

4) For time:
Row 500 Meters
25 Pull-Ups
15 Thrusters (115/75 lb)
10 Muscle-Ups
15 Thrusters
25 Pull-Ups
Row 500 Meters