05.26.2017

The Temenos Weightlifting Club crew!

Our program only began just a few weeks ago, but it’s the best turnout we’ve had yet!

If you are interested in refining your weightlifting technique, or favour a strength session to metabolic conditioning, then join us on Thursday evening from 630pm to 8pm.

Warm up:

3 rounds, 20sec ea:
Stiff leg deadlift
Kb thruster left arm
Kb swing
Kb thruster right arm
Mountain climbers

Mobility:

10:00 cap:
1. Wall shoulder opener  3x 20sec
2. 3x  30sec Goblet squat (KB, neutral spine) + 10 Glute bridges

Strength: 

[8-10:00] work on power snatch;
3 – 3 – 3 – 3 ..

Conditioning:

AMRAP, in partners:

Bloc A: [4 minutes]
Each partner row 250m, then
Remaining of the 4 minutes ;
AMRAP power snatch (one partner working, switch as needed)

Rest 1 min,  then repeat Bloc A again.

Bloc B [4 minutes]
Each partner row 250m, then
Remaining of the 4 minutes ;
AMRAP Sumo Deadlift High Pull  (one partner working, switch as needed)

Rest 1 min,  then repeat Bloc B again.

Bloc C  [4 minutes]
Each partner row 250m, then
Remaining of the 4 minutes ;
AMRAP Thrusters  (one partner working, switch as needed)

Rest 1 min,  then repeat Bloc C again.

RX weight is 95/65 for all 3 movements.