Warm-Up: Open T-Spine on Foam Roller (2 minutes), 20 Dislocates, Samson Stretch (30 seconds), 10 OHS (PVC), 10 Dips, 10 Pull-Ups
Welcome to your first (pretend) USA Weightlifting meet…
Take 15 minutes to warm-up your snatch and 7 minutes for Clean and Jerk
Snatch 1st, Clean and Jerk 2nd
3 Attempts for Snatch -15 Minute Time Limit
3 Attempts for Clean and Jerk-10 Minute Time Limit
Weight On Bar Can Only Increase
No Press Outs
Must Wait For “Good Lift” From Coach Before Releasing Bar
Finisher: 30 Turkish Get-Ups (35/20lbs)
Was today fun or what! I loved it! Hopefully this will get some of you interested in O-lifting in the real thing… an actual competition. I have two announcements for the Ktown crew today.
1) The Paleo Challenge begins Nov 1st. The lectures will be next week on Oct. 26th and Oct. 27th at 7:45pm. That’s a Tuesday and Wednesday. If you can’t make either day for the lecture and have not done a challenge before you will need to set-up a time to meet with a coach and go over some of the details. The lectures are important though so please try to make it!
2) Members…This Friday at 6:00pm we have our Halloween Workout! Dress up, bring food or Halloween stuff, and yourself with a smile. It’s going to be awesome! The workout is at 6:00 and partying begins afterwards. Due to the fun, evening classes will be canceled. The morning and noon classes are normally scheduled.