Do Or Die
Olympic Lifting 9:30AM
Three Position Snatch
5 x 2
EMOM for 10 Min
Snatch 1 Rep
CONDITIONING:
Five Rounds for Time…
400M Run
25 Air Squats
25 KB Swings (70/53)
Olympic Lifting 9:30AM
Three Position Snatch
5 x 2
EMOM for 10 Min
Snatch 1 Rep
CONDITIONING:
Five Rounds for Time…
400M Run
25 Air Squats
25 KB Swings (70/53)
STRENGTH:
Z Press (seated Barbell Press)
6 x 4
CONDITIONING:
Six Rounds for Time…
250M Row
4 Ring Muscle Ups or 12 Toes to Bar
STIMULUS: this is a sprint! If you have muscle ups, do them. If you don’t, Toes to Bar!
CORE/MOBILITY:
2 x :30 Side Plank
1 Min Forward Fold
:30 Dolf Stretch
STRENGTH:
Back Squat
10-8-6-4-2-1
CONDITIONING:
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead (135/95)
Med Ball Sit Ups
Push Ups
CORE/MOBILITY:
1 Min Twisted Cross
1 Min Upward Dog
Grunt work day.
45 Min Time Cap.
Individual or partner option. See you there.
STRENGTH:
Thruster
5 x 6
CONDITIONING:
For Time…
21-15-9
Deadlifts (205/135)
Bar Facing Burpees
Rest 1 Min
35 Pull Ups
CORE/MOBILITY:
1 Min Half Straddle
1 Min Puppy Pose
30 Barbell Sit Ups
STRENGTH:
Floor Press
5 x 5
Banded Good Morning
4 x 15
CONDITIONING:
15 Min Time Cap
Four Rounds for Time…
10 Strict Handstand Push Ups
5 Hang Squat Cleans (165/115)
50 Double Unders
CORE/MOBILITY:
1 Min Downward Dog
:30 Bowler Stretch
Gym opens at 8:30AM for weigh in and warmup!
Women lift at 9:30AM. Men follow.
Each athlete will have three attempts at a max snatch and a max clean and Jerk. You pick the weight. Come have fun and see what happens!
All other classes are canceled. If you aren’t lifting, we invite you come watch and encourage other athletes!
No classes Saturday! Olympic Lifting Meet begins with ladies lifting st 9:30AM. Men follow. Gym will open at 8:30AM for warm up and weigh in! Come lift!!!
STRENGTH:
Bent Over Row
4 x 6
Accumulate 30 Strict Pull Ups
CONDITIONING:
Five Rounds for Time…
20 KB swings (53/35)
50 Ft Walking Lunge
20 Air Squats
CORE/MOBILITY:
1 Min Lying Side Twist
1 Min Samson Stretch
STRENGTH:
Snatch Pull
2 x 2 @ 95% 1 x 2 @ 100%
Snatch
2 x 2 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%
CONDITIONING:
For Time…
800M Run
10 Wall Climbs
30 DB Squats (50/30)
10 Wall Climbs
800M Run
20 Min Time Cap
CORE/MOBILITY:
1 Min Thread the Needle
1 Min Straddle
STRENGTH:
Clean Pull
2 x 2 @ 95% (of clean max)
2 @ 100%
Clean
2 x 2 @ 65%, 2 @ 70%, 1 @ 75% , 1 @ 80%
CONDITIONING:
For Time
10 Rounds With a Partner (each person10)
You Go I Go Rounds
5 Devil’s Press (40/20)
10 Ab Mat Sit Ups
CORE/MOBILITY:
1 Min Twisted Cross
1 Min Upward Dog
