GROWTH

This past Saturday, several members of the C5 Community, including 6 C5 Coaches, attended an Olympic Lifting Clinic with our friends from CODE 3 Athletics. 

In a nutshell, it was one of the most informative, well run, single day clinics I have personally attended. While I not only refined some key points in my own Olympic Lifts, I witnessed everyone in the room get better as well! 

Some PR'd their lifts, but EVERYONE PR'd their GROWTH as it relates to positions, knowledge, and having a better understanding of the Olympic lifts. You can watch a quick highlight video of our clinic by clicking here

In order to grow as a human, we have to invest in ourselves. This can be in the form of; time, energy, and/or money. If you don't invest in yourself, you don't grow. 

Proud of those of you who chose to invest in yourself and grow as an athlete this past weekend. 

For those of you who couldn't attend for one reason or another, we will be doing more of these clinics in the future, and I hope to see more of you there who have Fitness Goals that include Olympic Lifting.

Enjoy your Monday friends!! 

~Chad

 

A. hang power snatch progressions/positions

B.  every 90sec for 10 sets:
-5 russian kb swings (HAP)
-5 goblet squats
-20' broad jump

C. 3x12 alt. kb/db reverse lunges @20X1 tempo (HAP)(*kb/db at sides)
*rest 90sec b/w sets

D1. 3xAMRAP(-1) dips
*rest 30sec
D2. 3xAMRAP(-1) strict ring rows
*rest 90sec

A. hang power snatch progressions/positions

B. HPS+OHS complex every 90sec for 10 sets:
1 high hang power snatch (above mid thigh) + 1 hang power snatch (1" above knee) + 2 ohs
(start moderate, build each minute as technique and position allows)

C. 3x12 alt. front rack reverse lunges @20X1 tempo (HAP)
*rest 90sec b/w sets

D1. 3xAMRAP(-1) ring dips
*rest 30sec
D2. 3xAMRAP(-1) strict pullups
*rest 90sec