PortWeights is not going to be your typical 6-week Olympic lifting class. This course is designed to increase your clean, snatch and jerk numbers. Instead of a total breakdown in the lifts, we will approach this one with the understanding that we can learn by doing. Different classes will cover the important cues, introduce you to vital accessory lifts and help you with positions and pulls. We will have fun picking things up and putting them down using all the toys. First class is Thursday, December 1st at either 8am or 5:15pm. PortWeight has 2 more open spots, so shoot me an email if you’re interested.
“Humility is not thinking less of yourself, it’s thinking of yourself less.”
– C.S. Lewis
Warm-up
Spend 2 minutes in Z1
Then 3 rounds
20t walking lunges
10 bird dogs
Mobility
Front squat prep:
Couch stretch
Goblet squat hold and ankle mobility
Spiderman and pigeon
Strength
A. Front squats – 5×5 @70%, only :60 rest between each
*These reps should be done AFAP. The bar should be reracked in less than :15.
B. TABATA skill session – 8 rounds, alternating between…
ME DU’s
HS hold – nose and toes ONLY
*score is lowest number of DU’s you got in a round. EVERYONE DOES DOUBLE UNDERS!!!!
WOD
“Ramen Noodles”
10 rounds
3 deadlifts (245/165#)(205/140#)
5 ring dips
