Wednesday – 072413

New member, Dex, catching on to the snatch pretty quickly.

New member, Dex, catching on to the snatch pretty quickly.

The next Olympic Lifting Class starts Monday, August 5th at 8pm. This cycle will be 7 weeks for $130, advanced and beginners will have class on different days. Monday/Wednesday advanced, Tue/Thurs beginners.

Warm-up/Goat training
Pick 3 weaknesses and perform 5 reps of each for 4 rounds:
Note: focus on strength of the movement, which means strict for most of these
Push-ups – make these HARD, try to do them without hips/legs touching the ground or get as horizontal as you can on the rings
Handstand pushups – variations: rings/deficit
Pull-ups – again this is for strength aka strict/weighted
Pistols
Rope Climb (1 ascent per round) – work on technique, using your legs not pulling with your arms
Ring Dips – strict/weighted
Muscle-Ups – strict/weighted

Workout of the Day
2k Meter Row

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