I'm back from vacation today! I'm excited to see how you guys feel about this cycle... :) Warm-up: Thacker method for snatch A.  Snatch from 4-6" blocks - 5x2@65% of 1RM B.  OHS - 5x3@65% of 1RM C.  (Alternate the two movements): 3x8 (each leg) Bulgarian split squat (DB in front rack), 3x5 high/challenging box jumps ***reer to 4/16 for the weight and height you used that day, try to go slightly heavier and higher!

Warm-up: hip circle glute activation drills A.  Clean and jerk - perform 1 clean and jerk every 1:30 for 8 rounds. Today's weight is 70% of your 1RM C&J B.  Back squat - 1RM in 20min C.  4 rounds of: 30sec OH DB hold (moderate weight DB in each hand), 10 front squats, 1:30 rest between rounds

First day of a new cycle! This is a 6-week linear progression with position work and pulls from the hang. It is a tough cycle, so get ready!! Warm-up: hamstring mobility, banded PVC pull-backs and position holds x 5:00 A.  3-position snatch (one snatch from the floor + one snatch from above the knee + one snatch from the hip) - 5x1 @ 65% of 1RM snatch B.  Front squat - 1RM in 20min (try to increase from 2/22/16) C.  12min EMOM - odd= 4 DL @ 50% of 1RM DL.  Even= 6 strict hanging leg raises

MAX OUT DAY!! The day you have all been waiting for!!!! Oly class is an open gym today -- meaning it is up to you guys to judge each other and keep each other on track. I highly recommend recording your lifts, help each other out and record for one other. Judge each other strictly but constructively. Come in with a warm-up plan and get ready to push some weight!  A.  25min to warm up to and complete 3 attempts at a 1RM snatch B.  25min to warm up to and complete 3 attempts at a 1RM clean and jerk ***don't start your 3 attempts until you're ready. Once you begin your 3 attempts, there is no going back! Assess and reflect on your recorded lifts and start nailing down goals for the weeks to come. Most importantly, have fun! Lifting is fun, our class is fun (I hope), and you guys are awesome! Get after it!!