Olympic Weightlifting Class

Tuesday, August 23, 2016

Coach Jonathon

(1:30 PM) Sameer, Donna, Fabby and me

Warm Up

Foam rolling, Pass-throughs, Sampson Stretches

Smith Machine squat holds

Heaving Snatch Balance

With Snatch grip and bar on back, dip butt back and drive and then drop under the bar.

4 sets of 5 reps (45#)

Bulgarian Split Squat - Cuban Press

Bulgarian Split Squat - With toes on bench, squat down until knee touches and then come up.

Cuban Press - High elbows, rotate elbows under bar, press overhead, drop elbows, rotate elbows over bar and lower.

3 sets of 8 reps
Bulgarian Split Squat (BW, BW, BW+10)
Cuban Press (45#, 45#, 45#)

Metabolic Conditioning

3 rounds of

20 Wall Squats
20 Pike to Tuck sit-ups
20 Russian Twists (12#)

This was tough.  After the Russian Twists, it was a chore just to hold my arms overhead for the wall squats.