* Mat Will Be Running An Olympic Lifting Class Starting Tonight, Tuesday, the 21st at 6:40 PM

Pre Class:

1) Football Bar Bench Press Wide Grip: 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Strict Press: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85%

Warm-up as needed. Rest 2-3 minutes between sets.

3) Ring Push-ups: 4 sets of 10

Rest 90-120 seconds between sets. Load as heavy as possible.

Class:

4) Power Snatch: 1.1.1 Every 90 seconds for 8 sets

Warm-up as needed. These should be 3 Power Snatched separated each time by a drop and reset between the reps. The goal is not to Touch and Go.

5) 2 Power Clean + 2 Push Jerk: 1 Complex Every 90 seconds for 8 sets

Warm-up as needed. Start at a moderately heavy weight. This should be perform 2 Touch and Go Power Cleans followed by 2 Push Jerks. Build as heavy as deemed fit.

6) 10 minute AMRAP:

12 Box Jumps 24/20

9 Shoulder-to-Overhead 135/95

6 Burpee Lateral Bar Hops

Post Class:

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90 seconds between sets.

8) Skull Crushers: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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