Friday, May 5, 2017

The weightlifting team competes this weekend

Elsa squatting full depth
Randy and Jordan will be taking the team to the FRCF Spring Weightlifting Meet this weekend. Local meets like this are really fun and low-pressure (except for Randy). If you ever want to give it a try, you can always jump into team practice for a training cycle. There's usually a local meet every three months or so.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

power snatch 3-2-5x1

Accessory/Skill

5 push-ups between strength sets

Group Workout

5 rounds for time:
5 KB snatch each arm
10 pull-ups
rest 1:00



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