Class Times: 5:30am, 6:30am (Weightlifting), 7:30am, 4pm, 5:30pm, 6:30pm (Open Gym)
Announcements: This week Coach Matt has begun Weightlifting classes on Tuesday and Thursday mornings at 6:30am. These classes are completely devoted to the Olympic lifts, including technique work, position drills and mobility specific to these lifts. These classes are perfect for anyone from novice to advanced, hoping to improve their lifting potential.
400m Run/500m Row
Mobility- focus on your body’s needs.
10 mins Coach’s Choice
Weightlifting Active Recovery :
Tall Snatch 5×5
Tall Clean 5×5
Dynamic ROM (i.e. mobility specific to the Olympic lifts) x 12 min
(Notes: The tall snatch/clean is executed from the hi-hang with only knee action, no hip, and the trunk remains completely vertical. Because of this, the load on the bar must be light, and as such, focus from the lifter should be on executing PERFECT repetitions.)
Mono-structural Active Recovery:
3 x 1000m Row
4-5 minutes of Dynamic ROM between each run/row
-Make up a WOD that you missed this week!