Wednesday, October 7, 2015

Join barbell coach Josh Squyres this Saturday 10/10 for an Olympic Lifting seminar that will include a lecture and discussion on various training styles, and a practical element where you will get two hours of coaching. The cost is $25 for members and $50 for non-members. Click HERE to reserve your spot now

Did you know that coach Squyres recently spent 2 whole weeks in China learning and training with some of the best lifters and coaches IN THE WORLD? Check out his seminar this weekend to learn about his takeaways and spend 2 hours practicing your lifts!

Prehab

Groiners
Ankle Mobility
PVC Dislocates
Super rack stretch with band

Warmup

Row 500 meters
Review and practice points of performance for 3 foundational pulling movements: deadlift, sumo deadlift high pull, and squat clean

Strength

Take 20 minutes to establish a heavy 3 position clean

Notes: New athletes, practice a perfect deadlift + hi hang clean + low hang clean. Experienced athletes hit all 3 positions and focus on full vertical hip extension and perfect positions!

Conditioning

“Diane”
21-15-9
Deadlifts
Handstand push ups

Notes: RX is 225/155. Newer athletes scale the weight and perform push ups. Use band assistance if you cannot maintain a tight midline in the push up.

Cool Down

10 Wall Extensions
Pike stretch, 2 minutes
Pigeon Stretch, 1 min each