Monday 13, October 2014

Olympic Lifting 10 week cycle starts today

New Warm up:

500m row or 400m run

3x20
Twinkies
Back extensions

10 yard mini band glute activation

Hip flexor stretch

3x10 ban pull aparts

Skill:

Day 1 of strict HSPU work

Stabilizer:

You should know what your strict pull up numbers from last week is - day 1 based off your #

Strength:

Snatch warm up
10 of each
OHS
Behind the neck press
Sots press

Snatch
5x3 hang snatch
3x5 snatch

Weight should be a 6.5-7 on the heavy/difficult scale of 1-10

Focus on driving through your heels and catching in the hole


Feeks - we did a scaled version for time constraints
For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells


Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.