Sunday, 5/29/11

Tomorrow’s sessions will be at 9am (an Advanced Olympic Lifting session) and at 10am (Intro Olympic Lifting Session).  The 9am and 10am will be at the gym – and the 12pm session will be held outside at Rittenhouse Park at 19th and Walnut.

DYNAMIC WARM-UP:

Cat Camel, Cat Stretches, Pec Roll, Inverted Hand Push-ups, Heel Pressdowns, Samson Stretch to Hamstring Stretch, Spiderman to Thoracic Extension, Squat to Stand

POWER ENDURANCE: 

Max Reps Kipping Pull-ups, 1 attempt.

METABOLIC CONDITIONING:

Suicides (10, 20, 30, 40ft. ) x 4 attempts

For Max Reps: Tabata Burpees

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Advanced Olympic Lifting, 9am: 

POWER: Snatch Balance and Overhead Squat x 2.

METCON: For minutes: Every minute on the minute, clean and jerk 75% of your max.

Intro to Olympic Lifting, 10am: 

Skill Work: Hang Power Clean.

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