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We are so proud of PVCF's Jackie Landmark! She's been number 1 in the world for OCR, and she's a mother of five! How does she do it? "to make herself run faster, she sometimes imagines a bear preparing to eat her children...I have to work out, otherwise, I have no energy, no patience with my kids...You can always find time to work out, and get your kids involved. That's what I love about being a mom... Just inspiring other women to get out there and do things."

For the full article, click here and scroll down!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: 7 positions of the muscle snatch, 8 positions of the power snatch and the snatch

2. Ten minutes deliberate practice of the positions of the snatch.

3. Strength:

  • Muscle snatch 1-1-1-1
  • Power snatch 1-1-1-1
  • Snatch 1-1-1-1

Start each new exercise with the heaviest weight of the last. If you can’t snatch, use power snatch + overhead squat. If you can’t OHS, do 10 power snatches. If you can’t power snatch, practice your muscle-snatch. If you can’t go overhead, use clean variations instead.

4. “Victoria”

21-15-9

  • Power snatch
  • Ring dips

For load, use average of first and second power snatch efforts.

LIII: as rx’d

LII: muscle or power snatch as appropriate; box, bar, or ring dips as appropriate.

LI: 3 x 5 muscle snatch and box dips, 2 x 5 MS and BD, 1 x 5 MS and BD, not for time

Have fun!