Olympic Weightlifting Coach, Dan F.*
Be sure to do your 10 minutes of pre-class dynamic flexibility work.
1. Technique review: progression to the pistol. Reverse lunge, drop-leg squat from box, elevated leg squat from box, pistol.
2. "Cross-eyed Mary"
8 pistols (alternating legs),
12 kettlebell swings 70/55lbs)
LIII: as Rx’d
LII: muscle-ups, band-assisted muscle-ups, or dips 2:1, as appropriate. Pistols, single-leg squats from box, reverse lunges, as appropriate. 53/35lbs kettlebell.
LI: 5 rounds NFT of 5 ring rows, 10 lunges (5/side) , 10 kettlebell swings (russian-style), 5 push ups (rest as necessary between efforts).
3. With time remaining, foam roll. Have fun!
*Our Olympic Weightlifting Classes shall not be held on the following dates: