Thursday, 1/17/13

ROWING, with Ave, at 8am and 530pm.
INTRO TO OLY, with Jim, at 12pm.
RUNNING, with Ave, at 630pm.
HYBRID/ADVANCED OLY, with Jim, 530-730pm.
ADVANCED OLY, with Jim, 730-930pm.
FOUNDATIONS, with Tim, 730pm.

Below, Jake sets up for the clean in the Olympic Lifting space during an Intro to Olympic Lifting class.

Clean Set-up

MOVEMENT PREP:  Foam Roll, 3 minutes. Lax Ball Shoulders, 3 minutes.  Band Pec Stretch, 30 seconds on each side. Band Overhead Stretch, 30 seconds on each side. 3 Rounds of: Seated Band-Assisted PVC Row, 5 reps. Plate Loaded (or not where necessary) 30 degree Lat Raise (Supinated and Pronated Grip), 15 reps in each grip – break up as needed.SKILL WORK: Power CleanSTRENGTH: Power Clean, up to a peak of 1.

CONDITIONING: In groups of 3, for 8 minutes: Dumbbell Push Press (45/20) – 15 reps, Box Jump (24/20), Rest.

*some teams may choose to scale up to 1.5/1 pood kettlebells and 30/24 box jumps.

*your score is the number of box jumps that your team collects.

*in cases where there are two people on a team, Partner A will complete the PP while Partner B completes the Box Jump.  When A is done, they will switch spots.  When B has completed the PP each partner must rest exactly 20 seconds before starting over again.

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