Friday, October 14, 2016

Weightlifting Clinics this Fall


We're hoping to schedule some weightlifting clinics this fall taught by our very own Coach Jordan. We've been getting some input that folks would like some more technical instruction on the lifts - the kind of specialized work that we don't have time to do in class. The rough idea would be three 2-hour sessions on Saturdays, each week focus on one of:

  • Squat and Deadlift
  • Snatch
  • Clean and Jerk
If you're interested, we'll try to get some dates nailed down soon - once Jordan passes all of her firefighter tests.



Workout

press 3x5
2 double KB C&J between sets

then

for a sense of urgency:
12-9-6
box jump
burpee
pull-up

then

spend the rest of class working at low weight practicing your form on your favorite (or least favorite) lift



Endurance Option

accumulate 15 presses at 5RM
2 double KB C&J between sets

then/or

move continuously below AeroMAX:
12-9-6
box step up
push-up
pull-up

then

spend the rest of class working at low weight practicing your form on your favorite (or least favorite) lift



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