Wednesday Nov 18, 2020
  • Classes
    • 6am
    • 930am
    • 12pm
    • 4pm
    • 520pm
    • 640pm
    • 8pm

Chippers are fun

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

WARMUP
Burgener warmup
5 Reps of each
Dip & Drive
D&D & Shrug
D&D&S & Elbows High and Outside
Muscle Snatch
Overhead Squat
High Hang Snatch
SnatchVideo of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4SKILL

4min EMOM
3 position Clean & Jerk
*30-40% 1RM

WORK

Clean & Jerk waves (not tng)
Triples @ 55, 60%
Doubles @ 55, 65, 70%
Singles @ 65, 75, 80, 85, 80, 85, 90%

ACCESSORY

Clean Pull 5x1 @ 100-105%

GYMNASTICS STAMINA

A. Tabata C2B  Pull-ups
20s C2B followed by 10s of rest x 8 rounds

B. 10min EMOM
odds: 5 Strict C2B Pull-ups (AHAP)
evens: 5 Strict Dips (matador & AHAP)

 

MetCon

CLASS

E90s x 7
2 Pause Front Squats (2s @ bottom)

For Time:
200 Double Unders
100 Wall Balls 20/14
70 Alt DB Snatch 50/35
50 T2B

**20min time cap