Tuesday: Murph Recap & High Voltage Olympic Weightlifting!

Tuesday: Murph Recap & High Voltage Olympic Weightlifting!

Tuesday: Murph Recap & High Voltage Olympic Weightlifting!

WE HAVE AN AMAZING COMMUNITY AT CFHV!

Thanks to everyone who came out in support of our Memorial Day Murph Celebration! Everyone had a blast and brought it this year for our annual tribute to the troops!

Special thanks to…
VitaCoCo
Derrick McCray
and Matt “The Lat” Kloeris!
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With Murph in the bank we’re proud to announce our all new program for Oly Lifters who are ready to step up to the next level!

I give you High Voltage Olympic Weightlifting! Coached by Pan-American Games Silver Medalist Emmy Vargas! Check it out!

Tuesday’s Training:

 

Pre-Skill Anaerobic:

  • Row 150 meters x 2 sets

 

Skill:

  • 10 minutes of Deadlift: 8-10 @2020

 

WOD: Tabata – low score per station

  • Russian KB Swing (faster turn over)
  • Back Extensions
  • Jump Rope Passes
  • Row for cal

 

 

 

A. Power Clean:

  • 4×6 @22×2

 

B. 3 sets

  • Row 100 meters rest 2 minutes.

 

C. 3 Rounds:

  • 10x Touch & Go Power Cleans
  • Sprint 100 meter
  • Rest 2 minutes

 

 

A.Touch & Go Power Clean & Power Jerk:

  • 4 sets of 3&2 (no dumping after the power cleans!)
  • Rest 90 seconds between sets

 

Bx3 Sets

B1. Row 100 meters (hard!)

  • rest 30 seconds.

B2. 10x GHD Sit Ups)

  • rest 2 min

 

C. 3 Rounds

  • 7x Tough touch & go power clean & power jerk
  • Sprint 100 meters
  • Rest 3 min

 

 

Tuesday’s Training