In-house Olympic Lifting Meet Will Be Held On Saturday Feb 8th.
How it works:
I’d like to keep this as short and simple as possible. Everyone will receive six attempts (three attempts for the Snatch and three attempts for the Clean and Jerk). The lifter who is lifting the lowest amount of weight will lift first. Hopefully there will be somebody else lifting a similar weight to them, if not this lifter will continually be on the platform after themselves, but they will receive 2 minutes to recover.
I’ll try and explain this a bit better. Lifter A is starting on 12kg and then aims to lift 13kg for their second lift. If Lifter B is lifting 13kg, then Lifter A will receive a better recovery since Lifter B will be on the platform before Lifter A’s second attempt.
If a lift is failed, a lifter will receive another attempt (They can stick at the same weight they failed at or increase). If a lifter fails all three attempts within one of the lift types, they will be cancelled out of the competition and will not place.
Freedom WOD Classes
Warm Up: 10 Mins
1 Min PVC ROM
2 Rounds
200 M Run
10 Burpees
10 Push Ups
10 Jerks
Strength: 10 Min Cap
Gymnastic Strength
6 Min EMOM
Odd Min : 10-12 kipping Deficit Handstand push ups (Hardest Variation)
Even Min : 30+ sec active hang from pull up bar
repeat for 6 mins
Metcon: 16 Min Cap
4 Rounds
200 M Run (its cold, so run fast)
10 Clean and Jerks 15/75
20 Push Up
Functional Bodybuilding Class
Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5
2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises
3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises
4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension
5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)
6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises
7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises
Ladies Hour:
Warm Up: 6 Mins
2 Min Row
1 Min Hollow Hold
30 Sec Burpees
Strength Conditioning: 8 Mins
8 Row Sprint Intervals:
:20 Sprint / :40 Rest
Metcon: 15 Min
6 Rounds
10 Hanging Knee Raises
10 Burpees
10 Plate Sit Ups
150 M Row