Day 1 heat 1
750 m x 4
50 hspu
750 m x 4

Rx Muscle Repair is now available for purchase at the Ogden Athletic Club.  Perfect for soothing those tired and achy muscles.  Pick up your bottle today at the front desk.

WOD

A.  Mid-hang clean + power jerk – work up to heaviest double for day
B.  Power snatch – heavy single
C.  Back Squat – Heavy single; 80% of that x 1 x 4

Optional Work 

3 sets; no rest:
10 kb snatch/arm
15 Toes to bar

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Men’s Military Green T-Shirt,
Women’s Olive Green T-Shirt,
and Women’s Tanks Available.

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A.   Snatch – 80% x 1 x 5;

B.  Snatch Pull-90% x 3×3;

C.  Clean & Jerk – 80% x 1 x 3

D.  Front Squat – 80% x 2 x 3

Rest as needed. No less than 90 sec, no more than 3 min.

Also a quick update on the Olympic lifting seminar with Coach Burgener.  The cost for registration is now $150, and $175 if you register the day of the event.  This is an amazing opportunity to sit face to face with one of the leading trainers in the O-Lifting world.  Chances like this don’t come by too often so take full advantage.  SIGN UP TODAY

A. Barski Snatch- 75%x2, 80%x2, 85%x2; rest 90
B1. Jerk Balance- 70%x3x5; rest 30 sec
B2. Jerk Dip Squat- HEAVYx3x5; rest 2 min
C. Clean High Pulls- 85-90% (of PC), 3×3; rest 3 min

Core 100 reps

A. High Hang Power Snatch: work up to a heavy single. then…90% of that weight x 1, 85%x1, 80%x1 

B.Clean+Jerk(Split): work up to 85%x1x3, 80%x1x3

C. Front Squat: heavy single (no more than 10 min)

D. Core Work…

It’s official!  Mike Burgener is coming to CFTC for an Olympic Lifting seminar.  Click Here to reserve your spot today.

Burgener is coming!  More details soon!

Snatch Balance- 3 x 3; light weight (focus on speed and posture)

Snatch- work up to a heavy single. then…90% of that weight x 1, 85%x1, 80%x1

Power Clean – 75% x 2 x 3 (fast)

Snatch Pull – 3RM; 90% x 3 x 3

Today marks the beginning of our new Monday night O-Lifting class starting at 7:00pm.  Remember, this is not a make up class for those who can’t attend the Thursday O-Lifting.  Both classes are independent from one another and will have different WOD’s working on different lifts.  Of course they are both worth every bit of your, time so come take advantage.

A. Barski cleans: work up to 80% x 3 for 5 sets. barski cleans are 3 cleans in a row from the mid thigh position. The bar is not put down until the set is completed.

B. Rack jerks: 5 sets x 1 rep after warm up…work on speed and footwork.

C. Clean halting deadlifts: 100%x3, +20lbs x3 (bring bar to mid thigh and pause. lower weight down 1 ” from ground bring back to mid thigh….on the 3rd and final rep, explode upward.)

• Snatch – 3RM; 90% x 3 x 2

• Power Clean – 75% x 2 x 3

• Snatch Pull – 3RM; 90% x 3 x 2

• Snatch Deadlift – 3RM

The final WOD for the Games this week is obviously a sadistic version of “Fran”.  You’ve got Thrusters and Pull-Ups, which are absolutely miserable together, but hey… That’s why we love Fran.  If you break down the Thruster, you will see that it’s a good idea to be proficient in the Front Squat.  Dom will be available to all athletes tonight to learn how to make the Thruster more efficient, which will in turn make WOD 11.6 easier.

Also, you’ve all got your wish!  There will be a new O-Lifting class added this coming Monday at 7:00p.m..  To be clear, each week will have 2 O-Lifting classes.  One on Monday and another on Thursday.  Be aware that these classes will be separate from each other in respect to the WOD.  The new class is NOT a makeup class, but an additional class.