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Olympic Weightlifting Competitions

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Here is the website I use to keep tabs on upcoming competitions: www.beastessathletics.com If you find one you want to go to, let me know! Right now it looks like we are sending athletes to the CrossFit Alpha Dog comp, the Chicago Open, and maybe the Iron Egg in October. The beauty of having a small class right now is I can program for you according to your competitor date. The sooner I know you're going to a comp, the sooner we can start preparing.

2015 07 09

Wednesday 7-8-15

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10min hip and hammy mobility A.  Clean - 20min to work to heavy set of 3 B.  Back squat - 3x5@75% of 1RM C.  Perform the following in whichever order you choose, but complete the whole 2:00 at that movement before moving on to the next. If you choose to scale, pick a challenging scaling you can hold for no more than :30. Try to keep your rest to a 1:1 ratio to the work (eg. If you hold a HS for :25, try to rest no more than :25).
  • 2:00 in handstand hold
  • 2:00 in wall sit holding 40/30 slam ball
  • 2:00 in face-up Chinese plank
  • 2:00 in L-sit

2015 07 08

Thursday, 7.09.15

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Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)

Collegiate

Every minute on the minute perform: Front Squat – 2 Reps Bench Press – 2 Reps

*For Front Squat use 70% of Back Squat 1 RM. For Bench Press use 85% of Bench Press 1 RM. *Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise. *Compare to 2015-06-11.

Conditioning

Complete 4 rounds for time: Handstand Push Up – 6 Reps 2 pood KB Swing – 9 Reps Handstand Push Up – 6 Reps 24″ Box Jump – 9 Reps Rest 30 seconds

2015 07 08

Tuesday, 7.07.15

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Amateur

Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Deadlift 5 RM Pull Ups 3 x Max Reps

Conditioning

Every 30 seconds complete: 155/105 lb Power Snatch – 1 Rep 40/30 lb Ball Slam – 1 Rep *Complete one rep of both exercises every 30 seconds until 10 minutes or 20 rounds have been completed.

2015 07 06

Monday, 7.06.15

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Screen Shot 2015-07-05 at 12.48.39 PM

Take the time to take a creative toes forward picture, follow the guidelines, and be entered to win some pretty awesome prizes.

Sprints

Complete 4-6 Max Effort sprints: 40 yards

Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 5, 5, 5, 5 Press 5×1 (Use 90% of 1 RM Press)

2015 07 05

Wednesday 7-1-15

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**remember: no oly class on Saturday. Instead it's leggings day! 9am wod with the regular crossfit class. Wear some leggings and come get your sweat on, patriotically.** A.  Hang clean to parallel x 2 - we're going to work on controlling our bottom position. Fight to stop yourself at parallel. 1 set every 90sec x 9 rounds. Increase in weight as much/often as you feel necessary. B.  Tempo back squat - 5x2 @ 23X1 tempo.  C.  5 rounds: 25m unbroken OH walking lunges with a barbell. You pick your own weight but there is no resting during that 25m!

2015 06 30

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