Olympic Lift Skill Work
Snatch Progressions – Watch Video
On Risers:
3 X Deadlift to High Hang
3 X Deadlift to Snatch Shrug
3 X Pull Box Power Snatch
3 X Pull Box Snatch
3 X Two Position Power Snatch
3 X Two Position Snatch
3 X Overhead Squat
3 X Overhead Squat with Bounce
OR
Partner Workout
AMRAP in 20 minutes
5 Burpees
10 KB SDLHP 53#/35#
20 Lateral Hurdle Hops
Row for Calories
While partner A completes the exercises, partner B is rowing for calories. When partner A is done with exercises, switch so partner B can do the exercises. Post total completed rounds and total calories rowed to comments.
GYMNASTICS SKILLS INSTRUCTION
We are trying something new this weekend. On Saturday after the the Olympic Lifting Class we will be having a FREE Gymnastics Skills Instruction. This "open gym" will focus solely on body weight only movements. Your coaches will choose 4 gymnastics exercises, for example: pull-ups (dead-hang, kipping, butterfly), handstands, handstand push-ups, muscle-ups, L-sits, dips, rope climbs, etc… You will spend 20 minutes at each "station", then rotate until you have completed each exercise. If these are skills that you are lacking or would like to work on, please join us from 12pm to 1:30pm this Saturday 06/13/09. All current CFEC members are welcome.
Sweet! Gonna try to make the 5:30 for this one. The video isn’t there (at least right now) but I think the guys in this video do most if not all of those (along with a bunch of other heavy duty oly lifting).
http://www.performancemenu.com/wod/video/collectedTraining5-12-09.mov
Thanks David. That web site has the largest and best video library out there for the O-lifts. Greg Everett is a beast and one of the best Oly coaches there is. Lisa, Teshina, James and I had a chance to meet him and have him coach us at the Oly cert we attended last year. These skill workouts are going to get a lot of CFEC members better at moving that bar as fast as possible, so they can start making better gains in developing power in all other movements. Thanks again David, see you in a couple of hours.
Just watched the cfec video on this–PMenu has nothing on you guys! Nice demo. Good times this morning. Thanks.
I want to thank all the LEO’s that participated in the “Fight Gone Bad ” workout today. It was so inspirational to watch you all do that extremely difficult workout in full gear. That was doing it with an extra 40 lbs. And then, to post those scores that made the workout so awesome to witness. Thank you Anniken, Hilda, Dave, Dan, Katy, Ceaser, Colt, Vince, Jason, Ed, Scott, Misty and Chad. You guys and gals are under paid and under appreciated at what you do. From the staff at CFEC and myself, thank you so much.
Our latest update on CHP cadet Kraig Palmer is that he has achieved 1st. place ranking in his company of 80 recruits. In a total of 240 cadets in the academy, he is ranked 3rd. Mental fortitude, and physical performance, all on four to five hours of sleep a night, and crappy cold cafeteria food. Good Luck Kraig. Keep it up!!!!!!
Watching all the CFEC Cops and Sherrifs do Fight Gone Bad in their battle gear was awesome! Paul, I think we should have them do it all again and charge admission to watch. People would pay to see it!! That was BUFF!! (Retreading some old lingo). Can’t wait to see all the video footage.
Way to go Kraig! We all knew you’d kick butt.
Michelle/Liza 4/186cal
David/Laura 4.5/215
Chris 5.5/115
Derek/Yvette 5.5/144
Katie/Roselyn 5/183
Burger/Doug 5.5/307
Joe/Dave 4.5/225
Tina/Kim 5/205
Piper 3.5/93
Jim/Linda 5.5/214
Chris/Justin 7.5/268
Monica/Jarodd 7.5/219
Dan/Vande 5.5/186
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