Or Not…
I’m Just Gonna Be Blunt…
And.. I’m Pretty Sure Those That Will Be Olympic Lifting… Will Agree With Me…
Olympic WeightLifting Is Hard…
Not Only To “Do”… But To “Coach”…
You Know What’s Even Harder?!?!
Trying To Coach Someone To Doesn’t Want To Be Coached/Not Interested…
You Know What’s Even Harder Than That?!?!
Seeing The Frustration On The Faces Of Athletes Who Do Want To Be Coached!!!
So…
Just A Heads Up…
Every Wednesday… We’ll Be Oly Lifting…
Don’t Want To?
Cool…
Just Make Sure You Set Up Away From The Olympic Lifters… There’s A Big Ol’ Rig Next To The Restaarant Side Of The Gym…
Your WOD Is…
MetCon…
“Double BaseLine…”
For Time:
500 Meter Row
40 Air Squats Butt To Ball
30 AbMat Sit Ups
20 Push Ups Chest To AbMat
10 Pull Ups Or Ring Rows
1 Min Rest…
10 Pull Ups Or Ring Rows
20 Push Ups Chest To AbMat
30 AbMat Sit Ups
40 Air Squats Butt To Ball
500 Meter Row… TIME!!!
I’m Writing This On The WhiteBoard Once… So Take A Pick… Memorize It… Or Oly Lift…
For The Oly Lifters…
**********************************************
ALRIGHT… HERE WE GO!!!
Strength/Skills…
DeadLifts…
All Sets @ 60%…
5 Singles
10 Hip Extensions
5 Touch & Gos
10 Hip Extensions
3 Touch & Gos + 2 Singles
10 Hip Extensions
3 Touch & Gos + 2 Singles
10 Hip Extensions
5 Single & Controlled
10 Hip Extensions
Olympic Lifting…
***ALL LIFTS ARE BASED OFF OF YOUR 1 REP MAX UNLESS OTHERWISE NOTED…***
A… Based Off of your 1 Rep Max Strict Press
Every 60 Secs x 5 Sets…
5 Behind The Neck Press In Split @ 60%
B… Based Off of your 1 Rep Max Clean
Every 60 Secs x 10 Sets…
1 Clean & Split Jerk
Sets 1 & 2 @ 60%
Sets 3 & 4 @ 65%
Sets 5 & 6 @ 70%
Sets 7 & 8 @ 75%
Sets 9 & 10 @ 80%
C…
Every 60 Secs x 5 Sets…
5 Front Squats @ 60%
D…
The Bike Should Be Freakin’ Fast!!! Slow The Push Ups Down… They Should Look BEAUTIFUL!!!
15 Calorie Bike
10 Push Ups
12/8… 9/6… 6/4…
3 Calorie Bike
2 Push Ups
**********************************************
3…2…1… GO!!!
Mando
3.1.2022 WOD & Scores…
RainCrossStrengthandConditioning 