410 W Geer St, Durham, NC 27701 (919) 907-1233

Snatches And Pulls

Our first Olympic Weightlifting Intensive Course begins tomorrow night! 

The strength area is no longer available for individual training on Tuesdays and Thursdays from 6-8pm.  Please don’t make us ask you to move. 

 

WOD for Monday 031212Click Here For Today’s Schedule
Back Squat
5-5-5-3-3-3
–Rest–
AMRAP in 12 minutes:
10 Hang Power Snatch (95/65)
10 Pullups

Post Back Squat Loads and Workout Time to Comments
For the strength segment, work up to a heavy set of 3 Back Squats.  All reps should be squatted below parallel.

For the conditioning workout, use any hang position for the Snatch.  Remember, that anything received above parallel is a “power” snatch.  Scale this workout up by doing chest to bar pullups.

ENDURANCE WORKOUT tonight at 6pm with Coach Allison!

These guys were here Sunday.  You should check them out!

Wilkes Weightlifting will be here next Sunday for a full day Olympic Weightlifting Seminar!  Spaces still available!  Click here for more info

 

3 Comments
  1. Paul Po Reply
    Shuttle runs, pushups, air squats, and maybe pull-ups. Dress appropriately! Also, don't forget that DST starts tonight. Spring forward!
  2. Paul K Reply
    245# x 3. That's a new PR. Nice way to begin the week. METCON was 44# KB Snatches, and one-arm ring pulls. 7 rounds. Grip was SHOT somewhere around the 9th minute. Tough!
  3. Troie Reply
    Hi Paul Po we all miss you at 615...except me. Great work Paul K! Well, after 5 days at the beach doing everything unhealthy, but legal, I came at 5pm today and was able to work up to 3 reps at 245# (not pretty). Metcon was 5 rounds + 12 reps Rx...WHEW. Did 12.3 in the middle of the beach trip and finished with 271 reps...thank goodness I did it Thursday and not Sunday, go 'head!

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