Thursday 20130103 Open Workout

Posted: January 2, 2013 by totactfit01 in Uncategorized

Today will be an Olympic Skill Day.  That being said…

Skill/Strength:

-Spend 20 minutes working up to 55% of 1RM (Full Squat) Clean. Perform 5 reps each set. Rest as needed. Even if you get to 50% or 55% at 10min, work TECHNIQUE.

Video  courtesy of California Strength.  The California Strength Team demonstrates the first of 3 parts in learning the clean for Olympic Weightlifting. Jon North and Rob Blackwell demonstrate while Glenn Pendlay narrates.
Notice the front rack positions Glenn gets his guys in.  Fight to get those shoulders up and elbows high!  Go through this progression during warm up before jumping into Full Cleans.

then..

-Spend 20 min working up to 50% of 1RM of Snatch. Same as with Cleans, work TECHNIQUE

Video series again courtesy of California Strength.  This series is a great progression for doing the Snatch correctly.  Please watch all three and be ready to go through these drills prior to snatching.

Extra Credit:

2500m row

Cash Out:

3 sets – max reps of GHD situps

Speaking of Olympic Weight lifting….

USAW

Picture courtesy of TeamUSA.org If you are looking to learn more on Olympic Weight lifting and would like to become a Level 1 Sports Performance Coach, we will be hosting a USAW Level 1 Sport Performance Certification March 16th and 17th right here in the TactFit area.  Click on the above picture for registration information.

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