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WEIGHTLIFTING 210331 - WEDNESDAY

Friendly Reminder:


Drop it to the beat at BOOT BEAT with Booty Instructor JEWILL, after Weightlifting Class. To get the most of this class, we recommend purchasing personal workout (booty) bands. We have a limited supply at the box for use.

Open Gym hours are between 10a-5pm.

Please refrain from using the main WOD floor if there is a scheduled class in progress.


Thank you for your cooperation!!


Warm up


Stretch/ mobility


3 Rounds

5 medball cleans

8 scapular pull ups + 10 second dead hang

10 reverse lunges with twist

5 L/R DB push jerks


A. Snatch

(4x3 @ 75% of Snatch)


Squat Snatch (singles, focus on technique; for limited mobility: 1 power snatch + 3 OHS)


B. Cleans

(Every 1:30 x 5 @ 70% of Cleans)


1 Squat Clean + 1 Front Squat + 1 Low Hang Squat Clean


C. Core Work


5x5 tempo strict hanging leg raises

(3 seconds up - 3 seconds down)


-superset-


5x 30-45 seconds Planks

(rest 1:00 between set)

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Stretch/ mobility 3 Rounds 5 Medball Cleans 10 Bird Dogs 5 Vertical Jump to Broad Jumps 10 Good Mornings with barbell A. Back Squat Set 1 – 60% – 4 Reps Set 2 – 70% – 4 RepsSet 3 – 80% – 6 RepsSet 4 –

A. Front Squat Set 1: 5 @ 60% of 1RM Front Squat Set 2: 5 @ 70% of 1RM Set 3: 3 @ 80% of 1RM Set 4: 3 @ 80% of 1RM Set 5: 3 @ 80% of 1RM B. Clean and Jerk Set 1: 3 @ 70% of 1RM Clean and Jerk Set 2: 2

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