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12.11.2014

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IMG_6178Yesterday the 6pm class said goodbye to Victor. We would like to wish Victor good luck as he moves back to Switzerland! It was a pleasure having him in class these past few months.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Deadlift (45lbs)
7 x Cleans
7 x Power Cleans
7 x Strict Press
III. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 5 reps each) before working up to a heavy triple for Power Clean.

Power Clean 3-3-3-3-3

Notes: Athletes will complete 3 Touch N’ Go repetitions for each set before increasing weight. Play around with implementing the Hook Grip. This grip should be used for all Olympic Lifts.

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“Butter-Fly”
Complete for time
3-6-9-12-15 reps x Burpee Jumping Pull-ups
15-12-9-6-3 reps x Ring Dips

Notes: Burpee Jumping Pull-up Demo HERE. For the burpee jumping pull-ups athletes may stack bumper plates as needed to reach their pull-up bar. The goal is to achieve a smooth transition from jump to chin over the bar.

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Samy Daghir

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