Barbell: Tuesday 22/11/2016

1) Hang Clean + Full Clean + Hang Clean: 50%, 60%, 70%, 75%, 80%, 85%+
2) 1 Push Press + 2 Split Jerks: 50%, 60%, 70%, 75%, 80%, 85%+
3) 5 x Pause Front Squats: 50%, 60%, 70%, 80%, 80%, 85%+

Guest User21 November 2016 Comment

Barbell: Saturday 19/11/2016

1) Clean from power position: 3@50%, 3@60%, 3@70%, 3@70%
2) Clean Pulls (keep heels on floor): 3@50%, 3@60%, 3@70%, 3@70%
3) Jerk Balance: 5@50%, 5@60%, 5@70%, 5@70%
4) 1 and 1/4 Front Squats: 5@50%, 5@60%, 5@70%, 5@70%

Guest User18 November 2016 Comment

Barbell: Tuesday 15/11/2016

1) Snatch from power position: 3@50%, 3@60%, 3@70%, 3@70%
2) Snatch Pulls (keep heels on floor): 3@50%, 3@60%, 3@70%, 3@70%
3) Snatch Balance: 5@50%, 5@60%, 5@70%, 5@70%
4) Weighted Squat Jumps: 5@50%, 5@60%, 5@70%, 5@70%

Guest User14 November 2016 Comment

Barbell: Saturday 12/11/2016

REMINDER
There is no 9am or 10am classes today due to Max Dal Santo's weightlifting seminar.

Open Gym from 7:30am - 8:30am before the start of the seminar at 9am for all you WOD junkies out there.

Everyone in the seminar - be there for a 9am start. It's going to awesome.

Reminder - people in the Sunday session starts at 8am.

Guest User11 November 2016

Barbell: Tuesday 8/11/2016

1) 3 x Cleans and Jerks (reset after each set): 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 5 x Front Squat: 50%, 60%, 70%, 75%, 75%, 75%, 75%
3) 5 x Push Press: 50%, 60%, 70%, 75%, 75%, 75%, 75%

Guest User7 November 2016 Comment

Barbell: Saturday 5/11/2016

1) 3-Position Clean + Jerk: 50%, 60%, 70%, 75%, 75%
2) 3 x Pause Jerk Balance: 50%, 60%, 70%, 75%, 75%
3) 5 x Pause Clean Deadlift (3secs): 50%, 60%, 70%, 70%, 70%
4) 5 x Clean Shrugs: 50%, 60%, 70%, 75%, 75%

Guest User4 November 2016 Comment

Barbell: Tuesday 1/11/2016

1) 3-Position Snatch: 50%, 60%, 70%, 75%, 75%
2) 3 x Pause Overhead Squats: 50%, 60%, 70%, 75%, 75%
3) 5 x Pause Snatch Deadlift (3secs): 50%, 60%, 70%, 70%, 70%
4) 5 x Snatch Shrugs: 50%, 60%, 70%, 75%, 75%

Guest User31 October 2016 Comment

Barbell: Saturday 29/10/2016

1) 2 x Hang Snatch: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 3 Snatch High Pulls: 50%, 60%, 70%, 75%, 80%, 80%, 80%
3) 1 Overhead Squat + 2 BTN Push Press: 50%, 60%, 70%, 75%, 80%, 80%, 80%
Accessory work: Weighted Good Mornings

Guest User28 October 2016 Comment

Barbell: Tuesday 25/10/2016

1) 2 x Hang Cleans: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 2 x Split Jerks: 50%, 60%, 70%, 75%, 80%, 80%, 80%
3) 1 Front Squat + 2 Jerk Drives: 50%, 60%, 70%, 75%, 80%, 80%, 80%
Accessory work: Close Grip Overhead Squat

Guest User24 October 2016 Comment

Barbell: Saturday 22/10/2016

1RM Week! Yeow!!!

1) Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+

2) Front Squat: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+

Guest User21 October 2016 Comment

Barbell: Tuesday 18/10/2016

1RM Week! Yeow!!!

1) Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+

2) Back Squat: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+

Guest User17 October 2016 Comment

Barbell: Saturday 15/10/2016

1) Clean and Jerk: 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) Hang Clean: 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
3) Deadlift (% of deadlift 1RM): 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
4) Jerk Balance: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%

Guest User14 October 2016 Comment

Barbell: Tuesday 11/10/2016

1) Snatch: 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) Hang Snatch: 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
3) Snatch Grip Deadlift: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
4) Snatch Balance: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%

Guest User10 October 2016 Comment

Barbell: Saturday 8/10/2016

1) Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) Back Squat: 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Accessory Work: 3 x 5 Glute-Ham Raises / 3 x 5 Strict Pull Ups / 3 x 5 Bent Over Rows

Guest User9 October 2016

Barbell: Tuesday 4/10/2016

1) Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) Front Squat + Jerk Drive: 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Accessory Work: 3 x 5 Glute-Ham Raises / 3 x 5 Strict Pull Ups / 3 x 5 Bent Over Rows

Guest User3 October 2016 Comment

Barbell: Saturday 1/10/2016

1) High-Hang Clean + Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%
2) Pause Clean First Pull (3-5sec at knee): 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
3) 1 & 1/4 Front Squats: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%

Guest User30 September 2016 Comment

Barbell: Tuesday 27/09/2016

1) High-Hang Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%
2) Pause Snatch First Pull (3-5sec at knee): 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
3) 1 & 1/4 Back Squats: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%

Guest User26 September 2016 Comment

Barbell: Saturday 24/09/2016

1) Snatch Pull + Full Snatch: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) Snatch Balance + Overhead Squat: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
3) Back Squat: 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+

I have no idea how this guy made this lift...Watch his footwork as he goes from the 1st to 2nd pull. But then again, it is 165kg...

Guest User23 September 2016 Comment

Barbell: Tuesday 20/09/2016

1) Clean Pull + Full Clean: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) Jerk Drive + Split Jerk: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
3) Front Squat: 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+

Guest User19 September 2016 Comment

Barbell: Saturday 17/09/2016

1) 2 x Hang Cleans + Jerks: 50%, 60%, 70%, 75%, 75%
2) 2 x Power Cleans + Push Jerks: 50%, 60%, 70%, 75%, 75%
3) Pause Clean First Pulls (5sec at knee): 5%50%, 3@70%, 3@70%, 3@70%
4) Front Squat + Jerk Drive + Push Press: 5%50%, 3@70%, 3@70%, 3@70%

Guest User16 September 2016 Comment