Team Triplet (from the North Central Regionals)
For time:
75 Ring Dips
200 Overhead squats (95 / 65 lbs)
3000 meter Row
*Teams of two do 50 Ring Dips, 120 OHS, and 1000 meter Row.
Each team must accomplish the above number of reps and distance as fast as possible. Each team can do the exercises in any order and in any rep scheme. You will have one set of rings, one 95lb men’s bar, one 65lb women’s bar and one rower. All three movements may occur simultaneously, but only one barbell can be in use at any one time. Each team can decide to divide up the work in whatever fashion they choose. For the ring dip, the athlete must start from a hanging position, with the elbows and shoulders completely extended. You must achieve full elbow and shoulder extension and your body must be below the height of the rings when this extension is achieved. The finish of the dip is with the body above the rings, with the elbows in full extension.For the overhead squat, the start and finish positions are with the barbell locked out overhead, with the elbows, shoulders, hips and knees in extension. The bottom position is achieved when the hip crease is below the top of the patella. The barbell must be kept locked out overhead throughout the movement.
All right, folks – better late than never the first Olympic Lifting Workshop has arrived. The first one in a series of 3 will be held Saturday, May 8, 2010. Subsequent workshops will be on the Snatch, and Jerk. One of these will be held each month – each with 2 levels following the format you see below.
It will be split into two levels. If you’re not sure which level you are in please email me personally at erinleedavidson at gmail. Level 1 is from 12-130p and will be a beginner’s class on the clean. If you have never really performed the lifts with pretty heavy weight or have never taken the time to really learn the movements this is a good place to start. Level 2 is from 130-3p and will be for those of you who have had at least a year of exposure to the oly lifts.
Both classes will include review of technique, filming (which will then be posted online for continued analysis), and an allotted time to perform the lifts at close to maximal loads. Participants should show up ready to work – please be warmed up, waiver filled out, with either olympic lifting shoes or some other kind of flat shoe (Chuck Taylors work as well).
Attendance to each workshop is limited to 10 people per class. The cost for members is free. The cost for non-members is $25. That’s a steal, folks!
Please sign up by emailing me as soon as possible… I will add your name to the calendar in the appropriate category…and let’s get better at this stuff together!
Conditioning
For Time:
10 Power Cleans (135/95) 250m Row
9 Power Cleans 250m Row
8 Power Cleans 250m Row
7 Power Cleans 250m Row
6 Power Cleans 250m Row
…… reducing 1rep on cleans each round
1 Power Clean 250m Row
Take all cleans from the deck
Check out the clowns in the background… AND ALSO, check out T’s intensity. Not bad for an ex-newbie!
Strength
Deadlift 3-3-3
Conditioning
5 Rounds for Time:
5 Snatch Grip Deadlift
10 KTE
15 Box Jump
HOW TO FRONT SQUAT!
Strength
Front Squat 5-5-5
Rest…
AMRAP 1 minute @50% of your last set.
Conditioning
Max rounds in 4 minutes of:
10 Double Unders
10 KB Swings
Rest 2 minutes and repeat totaling 3 cycles
