February 9, 2020

Monday

Fitness


3-4 Sets:
OH Reverse Lunge, x8/leg
SL Barbell RDL, x8/leg (build off last week)
Banded Pull Down, x12
Crossover Symmetry, x2 Exercises

15 Minute AMRAP:
12 Burpees
12 KB Hang Clean and Jerks

Performance


Snatch Progression Week 1 of 12
*If you plan on doing the Oly Progressions you may want to show up 10-15 minutes early to do your own joint mobility warm ups before class starts.
Power Snatch + Hang Squat Snatch + Squat Snatch
2×3 @65%
3×3 @70%

This week the Performance group will be running through the CanWest Team Qualifier workouts. Jason, Landon, and Taylor are registered to qualify a team for the event in June. If anyone else wants to participate, find 2 other teammates and get signed up!

CanWest Team Event Qualifier #1
All for Time:
2 Rounds
12 Bar Facing Burpees
12 Snatches (95/65)
—-
2 Rounds
12 Bar Facing Burpees
9 Snatches (135/95)
—-
2 Rounds
12 Bar Facing Burpees
6 Snatches (185/125)
—-
2 Rounds
12 Bar Facing Burpees
3 Snatches (225/155)
*15 Minute Cap

Snatch Accessory
Snatch Balance 2×3@70%, 3×3@75%

ECF|EXPRESS

15 Minute AMRAP:
12 Burpees
12 KB Hang Clean and Jerks

ECF|Build

Tuesday & Thursday at Noon and 5:30pm

ECF|ROM

Hamstrings and ITB