Workout for 10-26-16

Olympic Weightlifting Strength & Skill Development

“The Stacey Complex”

Work to a daily max, climbing:
 3 x snatch deadlifts
 2 x snatch
 3 x snatch pull
 2 x snatch

Weightlifting Conditioning, MidDuration, Heavy

“Janell For Time 100”
 For time, in teams of 2:
 100 snatches
 Load: 80% of Stacey complex


“Janell AMRAP 100”
 AMRAP 13, in teams of 2:
 Snatches at 100%
 Load: 100% of Stacey complex

After-Hour Accessory Exercise

Rotator cuff:
 2 rounds of 30 seconds each:
 External rotation, arm @ 0, R
 External rotation, arm @ 90, R
 External rotation, arm @ 0, L
 External rotation, arm @ 90, L


After class: Do accessory exercise, record workout results, clean & return equipment. 

Before class: Get a PVC for the warm-up. Wear lifting shoes, wrist wraps, and knee sleeves.