Olympic Weightlifting

Tuesday, July 5, 2016

Coach Jonathon

1:30 PM with Sameer, Donna and Jen

Warm Up

Foam rolling.  Then bird feeders with kick, lunge torso twist, bear crawl, side lunge and pivots

Power Clean/Hang Power Clean

Everybody cycled through the bar for a few reps.

Conditioning

6 Rounds for quality

4 DB power cleans, 4 DB Push Jerks, with 60-90 seconds rest between rounds.  I used 35# and should have gone heavier.

1 Round for Time/Quality

20 alternating DB Snatch (35#)
20 V-ups
20 lunges (2x30# held at sides)
20 Supermans (arches)

Finished with lacrosse ball on back, banded quad flossing, lacrosse ball on piriformis

Front Squat

After class I did some Front Squats

5@45#, 65#, 75#, 85#, 95#

Focusing on good technique and pause, straight up at bottom.