I Didn’t Forget… But I Had A Lost Dog To Look For Sunday Night… This Was Supposed To Go Up Sunday Night…
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Last Wednesday… Some Sessions Came In Ready… Some Did Not…
So… Here’s Wednesday’s Olympic WeigthLifting Session…
If You’re Not Ready… Your WOD Is 5 Rounds: 500 Meter Row & 400 Meter Run…
RainCross Olympic WeightLifting Session 6…
A… Every 90 Secs x 3 Sets Starting In A Squat Stance 3 Behind The Neck Push Presses + 2 OverHead Squats Build Up Each Set…
However… The Goal Is To Work On Technique… Not Max Weight!!!
B… Every 90 Secs x 8 Sets 2 Snatches WITHOUT MOVING FEET!!!
Feet Should Start In Landing Position… Heels Can Come Off The Ground But Feet Should Not Shift Left or Right…
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 75%
1 @ 75%
1 @ 80%
1 @ 80%
1 @ 80%
C…
Every 60 Secs x 10 Sets
2 Split Jerks Taken From The Rack…
1 @ 70%
1 @ 70%
1 @ 75%
1 @ 75%
1 @ 80%
1@ 80%
1 @ 85%
1 @ 85%
Not A Typo…
1 @ 80%
1 @ 80%
D…
3 Sets… 10 OverHead Plate Lunges 20 Hollow Rocks
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ALRIGHT… HERE WE GO!!! Active Rest Day… Get Out & Do Something!!!
AND GET YOUR NUMBERS READY FOR WEDNESDAY!!!
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3…2…1…GO!!!
Mando
Obviously It Didn’t… But There It Is For You Ladies & Gents…
Onto Tuesday… It Might Sound Familiar…
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ALRIGHT… HERE WE GO!!!
MetCon…
Come In & Find Out… Yes… You Will Hate Me…
Then…
Strength…
HONOR SYSTEM!!! You Only Have 10 Mins… Once Your Done With The MetCon… 3-5 Min Rest…
In 10 Mins…
Establish A 3 Rep Max PUSH PRESS… NO JERKS!!!
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3…2…1… GO!!!
Mando
RainCrossStrengthandConditioning 