5 attempts at a max for the day. Consider opening up at at around 85% and going up from there. No press outs. If you’re newer to the lift and the load used is more limited by technique than strength, perform 5 or more singles at your technical max, meaning where your form starts to fall apart.
Example Warm Ups (based off 1RM):
Post loads to comments.
AMRAP 12 Minutes:
8 Dumbbell Snatch, Alternating, as heavy as possible
8 Pistols, Alternating
10 Dumbbell Snatch, Alternating
10 Pistols, Alternating
12 Dumbbell Snatch, Alternating
12 Pistols, Alternating
…Add 2 reps each round to each movement until time is called. Choose a heavy dumbbell that challenges you, alternate arms from the floor each rep. Sub Knees-to-Elbows or Hanging Knee Raises for Toes-to-Bar and Lunges for Pistols as necessary.
Post rounds and Rx to comments.
Kate B. getting set to snatch at a mock Olympic lifting meet. BEST OF LUCK to Oly Coach Frankie Murray, who is competing in the 2015 American Open Championships!! Frankie lifts at 4:30pm EST. Hit up this link to get the live webcast!
Come Watch Even More PRs at Today’s Strength Cycle Total at 2pm!
Coach Jeremy’s and Coach Margie’s Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
Learn More About Coach Frankie’s Next Level Weightlifting Club at CFSBK
The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.
While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
Typical Sessions Include:
- Group Warm-up
- Heavy Lift (Snatch/Clean/Jerk)
- Light Lift (Snatch/Clean/Jerk)
10 Class Punch Card: $250 ($25 / Class)
Recurring Monthly Memberships:
3x/Oly $200 (Weightlifting Club only)
2x/Oly $150 (Weightlifting Club only)
Group Group Class Add Ons:
If you’d like to combine Olympic Lifting with our Group class offerings, you can include an add on to your membership which can be used on CrossFit, Open Gym, Yoga, Pilates or Gymnastics Class.
+2x Group Class Add-on $100
+3x Group Class Add-on $150
This program is ongoing so participants may sign up whenever they want.
Your credit card will be charged immediately at a prorated rated for the rest of the current month. This membership will then automatically renew on the first of every month moving forward until cancelled.
Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.
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