Wednesday 4-8-15
There are a couple of weightlifting competitions coming up over the next few months. If anyone is interested in competing, let me know so we can start tailoring your programming accordingly! The competitions are:
– May 16-17: Indiana State Championships in Indianapolis, IN
– June 13-14: CANUSA JekyllHYDE Summer Open in Ypsilanti, MI
– June 20: Sayre Park Chicago Summer Open in Chicago, IL
Warmup: (watch this video of a super strong woman pushing some serious weight. Pay especially close attention to her jerk form, how much she pushes that weight off of her shoulders, popping her head through, the lack of flex in her elbows/shoulders after she has the weight overhead, etc.)
3×5 each leg – split/lunge/lunge/recover
3×5 each leg – jerk + 3 press in split
3×5 each leg – dip/dip/jerk
A) Jerk – 15min to work to pretty heavy single
B) OHS – 5RM (try to beat weight from 3/4)
C) (Modified) Death by American KB swings (75/55) – the modification is that we will be going every :30 instead of every minute on the minute
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