Saturday, November 25, 2017

A.  Every 2:00w/1:00r for 5 sets:
15 KB Swings (24/16kg)
15/10cal AB
10 Box Jump Overs (24/20")
Max Reps clean to overhead (95/65#)

B.  Every 2:00w/1:00r for 5 sets:
12 HSPU or 4 Wall Climbs (1 burpee after each wall climb)
12 Pull-ups
12 Burpees
Max Reps D-U

Rest 5:00 between A and B.

New Olympic Weightlifting Class at the Shed!!!!!!!!

Beginning Wednesday, December 6th, we are offering an additional Olympic Weightlifting class for all members.  It will replace the current Wednesday night 7:30pm class.  To learn more, see below!

Who is this class for?

This class is for everybody from beginner to seasoned athlete.  It is a great time to get extra practice with the lifts and learn the safest and most efficient way to move a barbell.  Remember:  Olympic Weightlifting is its own Olympic sport, so it takes many years to master the lifts.  If you like to challenge yourself mentally and physically, then this class is for you!  

What do we offer?

Each member who comes in will get 1-on-1 attention, effective warm-up exercises and lifting progressions.  We will alternate the training focus each week (i.e. Clean and Jerks one week/snatches the next week).  Special attention will be put on strength, speed, power and flexibility development.  

Why Olympic Weightlifting?

Many of the top Strength and Conditioning programs incorporate olympic weightlifting in their training.  According to Science for Sport, 97% of high school athletic programs, 88% of NFL programs, 100% of NHL and 95% of NBA programs incorporate olympic weightlifting into their strength and conditioning programs.  Why?  Because it is regarded as one of the best tools for power-development along with skill and kinesthetic development.  

In short, it will help you learn the most efficient and safest way to move a heavy implement all while building strength and body awareness that will help you in all of your workouts, whether they involve a barbell or not.

Our Wednesday night Olympic Weightlifting class is in addition to our Friday 4:30 class and will be most effective if you attend both each week.  Workouts will be posted on this website every Tuesday and Thursday night.  It is highly recommended to use this class as your workout for the day, especially if you are just starting out. 

If you have any questions or concerns, shoot me a comment on here or email @ coachdougdemarco@gmail.com.

Saturday, November 17, 2017

EMOM 9:00:
Minute 1:  2 rope climbs
Minute 2:  1:00 Plank
Minute 3:  30sec loaded wall sit

-rest to 15:00 on timer-

For Time:
100 DU (or 2:00 attempts)
8 Wall Climbs (or 16 HSPU)
60/45 Cal Row
4 Muscle-ups (or 16 pull-ups + 16 push-ups)
20 Burpees
4 Muscle-ups (or 16 pull-ups + 16 push-ups)
40/30 Cal AB
8 Wall Climbs (16 HSPU)
100 DU (or 100 ski jumps)

Oly November 17, 2017

1.  Clean pull emom:
*On even minutes, complete 2 reps of Segmented Clean Deadlift
*On odd minutes, complete 3 reps of:  Clean high-pull + Hang Clean high-pull + 2 Hang Squat Clean 
Minutes 0-3:  80%
Minutes 4-7:  85%
Minutes 8-11:  90%

2.  Clean Complex:
EMOM5:
Power Clean + Squat Clean + Jerk
*Start @50-60%, and build.

3.  Clean and Jerk
EMOM5:
2 reps @70%
-rest2-
EMOM5:
1 rep, building to a heavy single.

Saturday, November 11, 2017

A.  AMRAP 1:00 for 5 sets:
8 Hang Power Cleans (NTE 135/95#)
8 Thrusters
Max Burpees
-1:00 rest-

B.  AMRAP 1:00 for 5 sets:
6 DB G2OH (NTE 75/55#)
8 Goblet Squats
Max D-U/S-U
-1:00 rest-

C.  For Time:
9 - 7 - 5:
HSPU (Sub S2OH)
T2B

OLY 11-10-17

1.  Snatch pull emom:
*On even minutes, complete 2 reps of Segmented Snatch Deadlift.
*On odd minutes, complete 3 reps of Snatch Hi-Pull
Minutes 0-3:  80%
Minutes 4-7:  85%
Minutes 8-11:  90%

2.  Snatch Complex:
EMOM5:
High hang snatch + low hang snatch + snatch balance
*Start @50-60%, and build.

3.  Snatch
EMOM5:
2 reps @70%
-rest2-
EMOM5:
1 rep, building to a heavy single.

Saturday, November 4, 2017

A. AMRAP6:
Double Unders/Box Jumps (Alternate every other minute)
Every Minute, starting at 0:00, perform 10 deadlifts
L1:  95/65
L2:  135/95
L3:  185/125

B.  AMRAP6:
3 Clean to overhead
6 Handstand Push-ups
9 Wallballs

C.  21-15-9
Burpees over bar

Perform choice, after each set:
L1:  4 wall climbs
L2:  2 rope climbs
L3:  5 Muscle-ups

Oly Friday, November 3, 2017

A. Snatch Pull Cluster
EMOM for 4 sets:
Minute 1:  3 reps @85%,
Minute 2:  2 reps @90%
Minute 3:  1 rep @100%

B.  Squat Clean and Jerk:
EMOM5:  3 reps @50-70%
-rest 2:00
EMOM5:  2 reps @60-80%
-rest 2:00
EMOM5:  1 rep, building.

C.  Tempo Overhead Squat
5x2 @32X1
Use 95-100% of your 1rm snatch