Workout of the Day: Thursday, 6.6.13


MOVEMENT PREP: Lax Ball Calves and Quads, 5 minutes. Gastroc/Soleus Stretch, 1 minute per side. Then complete: 3 rounds of: 4 Single Leg Glute Bridges, 4 Pause Jump Squats, 4 Samson Stretch Lunges.

POWER: Clean, up to a peak of 1.

CONDITIONING: Every minute on the minute for 8 minutes: Clean, Front Squat, Clean. It is suggested that you use between 75-80% of your peak of 1 for this complex today. You may use power cleans or squat cleans for this WOD.

Below, one of our Coaching apprentices, Ryan Basa, in the bottom of the snatch. Besides being an all around highly encouraging person and a great dancer, Basa has grown as a Coach while shadowing Jim and Erin (me!) through our Oly basics classes. He brings a keen eye, nationally competitive experience (along with a whole lot of medals and a SWORD?!), and a great attitude to coaching the Olympic lifts and he’ll be helping us out every Tuesday and Thursday afternoon/early evening.


Below, is Mike Zoda. Zoda has been training the lifts under Coach Jim for almost a year now. Before that he was a CrossFitter and a Powerlifter. Upon finding Liberty Barbell Club, Zoda was able to devote himself entirely to Olympic Lifting as his sport. He has been featured on for his virtuous execution of the lifts and has competed in many area competitions and University Nationals. Zoda’s comprehensive knowledge of the Olympic Lifts is well-displayed in his own training, but also in his humble presentation of the things he has learned in his time within the sport. He will be joining our Coaching Staff every Tuesday and Thursday evening to help with the Snatch and Clean and Jerk coaching.


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