10/24/13

Workout:
High Box Jumps,x6
BS,x8
Follwed by:,
7-10 20 sec AD sprints,
Full recovery,

10/23/13

20131023-084026.jpg

Many of you may not know that the World Weightlifting Championships are going on this week in Poland. J actually decided to make the trip as a spectator and sent this photo back with one of the top 62kg lifters in the world. This kid is lightning fast! Watch:

Workout:
Triple Bound,x5 sets
Single leg Sq,x10 each leg
Followed by:,
3x 500m row,
Rest 5 min between sets,

10/20/13

Today is “Wear your Singlet to Workout Day” It is a very important day for weightlifters at BlackBox. This is your chance to show off and get comfortable lifting in a single piece of stretchy nylon. We will all be supportive and positive without making fun of anyone so don’t be afraid and come prepared with your own singlet or i will make you wear mine….

Workout:
Kb Snatch +TGU x 8+3 each arm
Goblet Squat x 8
Follwed By:
4 sets
Single arm KB swing x 10 each arm
10 Burpees

Weightlifting:
Day 1: Singlet Day!!
Openers:
Snatch Opener x1x3
Cl&J Opener x 1×3
FS Opening Cl&J x 3×3

Day 2:
Meet Prep:
Snatch x1 @ 75-80%
Cl&J x 1 @75-80%
FS x 2 @85% of opener

Non-Meet:
Close Grip Sn x 2
Sn PP+OHS x 3+3
BS x 6

Day 3:
Meet:
Snatch x 1 @ 70%
Cl&J x 1 @ 65-70%
Cl Pull x2 @ 100% of opener

Non Meet:
Pwr Clean+Clean x 1+2
Pwr Jerk +Jerk x 1+1
Cl Pull x 6

10/18/13

Workout:
OVH Squat Assessment
2:00 Sorenson Test
Cl Pull 3RM
Followed by:
400 m run or row or Bike
Heart Rate Recovery Test

10/17/13

OVH Squat Assessment
Vertical Jump Test
Followed by:
Pick 3
300 jump ropes
2k row
100 cal AD
1 mile run