WEIGHTLIFTING 11/15/19
(Weight)
OPTION 1:
Snatch Balance
5-5-5-5-5
Start around 70% of best snatch and build up. Choose this option if you are already very comfortable with the overhead squat! Focus on speed under the bar over weight lifted!
OPTION 2:
Pause Overhead Squat (3 count in bottom) OR Front Squat
5-5-5-5-5
Start light around 60% of max and build up as tolerated. Those that feel comfortable with their overhead mobility please choose the overhead squat option.
Those still developing overhead mobility utilize front squat for your heavy sets and in between sets execute OHS reps with a PVC Pipe facing wall working on mobility and Anchored T-spine.
| 1st | 145 Rx | Janelle Fri, Nov 15, 2019
Julia Goldst Fri, Nov 15, 2019 | | 2nd | 125 Rx | Alyssa C Fri, Nov 15, 2019 | | 3rd | 95 Rx | Jessica H Fri, Nov 15, 2019
Katheryn Fri, Nov 15, 2019 | | 1st | 135 Rx | Lance Fri, Nov 15, 2019
Heikoti Fri, Nov 15, 2019 | | 2nd | 115 Rx | Eric M Fri, Nov 15, 2019
Ryan Pow Fri, Nov 15, 2019 | | 3rd | 105 Rx | Derek N Fri, Nov 15, 2019
Vince Fri, Nov 15, 2019 |
| 1st | 145 Rx | Janelle Fri, Nov 15, 2019
Julia Goldst Fri, Nov 15, 2019 | | 2nd | 125 Rx | Alyssa C Fri, Nov 15, 2019 | | 3rd | 95 Rx | Jessica H Fri, Nov 15, 2019
Katheryn Fri, Nov 15, 2019 | | 1st | 145 Rx | Derek M Sat, Nov 16, 2019 | | 2nd | 135 Rx | Lance Fri, Nov 15, 2019
Heikoti Fri, Nov 15, 2019 | | 3rd | 115 Rx | Eric M Fri, Nov 15, 2019
Ryan Pow Fri, Nov 15, 2019 |
| Heikoti | 135 Rx | | | Laura E | pvc | shoulder injury | | Vince | 105 Rx | | | DeeAnn | DB15# Rx | | | Ryan Pow | 115 Rx | | | Derek N | 105 Rx | | | Kaitlin | 45 | 42 REPS IN 10 MIN | | Eric M | 115 Rx | | | Scott B | 95 Rx | | | Katheryn | 95 Rx | | | Julia Goldst | 145 Rx | Did 155# as well but form was off | | Crystal | 45# Rx | snatch balance | | Rebecca W | 85 Rx | | | Lance | 135 Rx | Snatch Balance. Worked technique | | Jessica H | 95 Rx | snatch balance and OHS with pause | | Janelle | 145 Rx | | | Alyssa C | 125 Rx | | | LILIE | 65 Rx | | | Hailey D | 55 Rx | OHS |
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