Friday 5/7/21

FUNCTIONAL FITNESS

 
PART 1
3 sets of …..
A1) DB alternating Z press; 8-10/arm; 30 sec rest
A2) DB/KB FR cossack squat; 8-10/leg; 30 sec rest
A3) KB single arm OH hold with flutter kick; :30/side
 
PART 2
3x 3 min amrap. 2 minute rest between each AMRAP.
4 cleans
6 air squat
9 box jumps
 
Level 1 – 115
Level 2 – 95
Level 3 – 65
Level 4 – 45
Level 5 – 35

Thursday 5/6/21

TODAY’S SCHEDULE

6am – 10am – OPEN GYM with Coach Darcy
430pm – 6pm – OPEN GYM with Coach Darcy
6pm – Olympic Lifting with Coach Darcy
 

OLYMPIC LIFTING

A) Snatch Primer
Slow pull to knees with pause snatch pull + HPS (pause AK) + OHS; 1+1+2; every 90 sec, 5 sets building gradually with technique weight only; not to exceed 50%
B) HPS (AK) + Hang snatch (BK) + Snatch; 1+1+1
Every 90 sec; open at 50-60% 1 RM snatch and build to best in 7 sets, then 2-3 more at 80-90% of best set
C) Front Squat; tempo 4141
4-4-4-4; building from previous weeks numbers to best set 4 but strictly maintain tempo
Take 2 min rest between sets