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| sage preparing to lift |
monday:
OLYMPIC WEIGHTLIFTERS
week before the national and olympic trials. on saturday you took your openers. today you will do:
1. snatch: do normal competition warm up....3, 2, 1 then work up to 90% of opener that you did on saturday. then 85%x1, 80%x1x2
2. cln and jerk: same as snatch.
3. fs: work up to a heavy single. then take 90% of that single x 1, 85%x1,
4. abs-100 sit ups.
CROSSFITTERS
Warm Up: Row 500m, then work up to 1 RM Front squat (push this, and don't be afraid to miss)
Strength: Front squat: 5 sets x 1 rep @ 90% 1RM, then back it down to 80% and do 3x3.
W.O.D.: Complete as many rounds as possible in 15 minutes of the following...
2x Muscle up
4x Handstand push up
8x Overhead squat (50kg/40kg)
Durability: Stretch, myofascial release, ice bath, sweet potato and bacon tacos.
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