weightlifting – Page 16 – Iron Palace Athletics

September 1, 2015 JP Bolwahnn WOD

Wednesday, September 2, 2015

3 Position Clean
1. 65% x 3
2. 70% x 3
3. 75% x 3 x 2
4. 3RM (no more than 2 sets)
Clean Pulls
1. 95% x 3
2. 100% x 3 x 2
Clean Shrugs off Blocks
1. 100% +20kg x 5
2. 100% +30kg x 5
Core Work
1. Kettle Bell complex x 3
2. 3 x 15 GHD situps

September 1, 2015 JP Bolwahnn WOD

Tuesday, September 1, 2015

Push Press
1. 5 x 5 (see how heavy you can go)
Front Squat
1. 80% x 3 x 10
Back Squat
1. 70% x 3 x 3
Jump Squats
1. 3 x 8

August 30, 2015September 1, 2015 JP Bolwahnn WOD

Monday, August 31, 2015

This is the 4th week of 6 weeks.

3 Position Snatch
1. 65% x 3
2. 70% x 3
3. 75% x 3 x 2
4. 3RM for the day
Snatch High Pull
1. 90% x 3
2. 95% x 3 x 2
Snatch Pull off of Blocks (place bar just above the knee)
1. 100% + 20kg x 5
2. 100% + 30kg x 5
Snatch Push Press
1. 3 x 5reps
Back Extension
1. 3 x 12reps
L-Sit
1. 3 x 45sec

August 28, 2015August 27, 2015 JP Bolwahnn WOD

Saturday, August 29, 2015

Muscle Snatch:
1. Heavy Single (HS)
2. 80% of (HS) x 2
Snatch
1. Heavy Single
2. 90% of (HS) x 1
3. 85% of (HS) x 1 x 2
Clean and Jerk
1. Heavy Single
2. 90% of (HS) x 1
3. 85% of (HS) x 1 x 2

Lift like a champion today!

August 27, 2015August 27, 2015 JP Bolwahnn WOD

Friday, August 28, 2015

REST DAY!

Here is a video of one of my favorite lifters currently. Enjoy!

August 27, 2015August 26, 2015 JP Bolwahnn WOD

Thursday, August 27, 2015

Press in Jerk Position
1. 4 x 5 reps (press while in GOOD split position, start with bar and add weight each set)
Rack Jerk
1. Heavy Single
Back Squat
1. 78% x 3 x 10
Front Squat
1. 70% x 3 x 3
Weighted DB Box jumps (careful with these, start light and then progress)
1. Pick a weight and height and do 6 x 4 reps

August 26, 2015 JP Bolwahnn WOD

Wednesday, August 26, 2015

Barski Cleans (No straps and bar doesn’t touch the ground between reps):
1. 70% x 3
2. 75% x 3 x 3
Clean Pulls:
1. 100% x 3 x 3
Clean Pull Shrugs off of blocks (Bar positioned at above the knee and explode to finish keeping bar close):
1. 100% + 20kg x 5
2. 100% + 30kg x 5
Core work:
1. Weighted Chinese Planks: 30-45sec each side x 3

August 25, 2015 JP Bolwahnn WOD

Tuesday August 25, 2015

Front Squat 78% x 3 x 10 sets
Back Squat 70% x 3 x 3 sets
Jump Squats 3 x 8 reps
Back Extensions on GHD 3 x 15 reps (hold last rep at parallel to the floor for 5 seconds)

April 24, 2015August 25, 2015 JP Bolwahnn Uncategorized

CrossFit And Weightlifting Coach on Kauai

Welcome to the Iron Palace!

Just moved to the beautiful island of Kauai from San Diego. I’m excited to bring my knowledge in CrossFit, Weightlifting, and Classic Strength and Conditioning to anyone in the community that wants to learn. I have been involved in CrossFit since 2004, am a CF-L3 Coach (CCFT), and have been coaching on the CrossFit Seminar Staff since 2008. I have also trained under and worked with Coach Mike Burgener in San Diego since 2008 and am one of his Tier-1 coaches on the CrossFit Weightlifting Staff. He is my coach, my mentor, and my educator when it comes to all things weightlifting. I also helped coach in the Strength Department at the University of San Diego (2009-2013). I assisted with coaching weight training for Football, Women’s Soccer, Baseball, and Crew teams.

My personal goal for the island of Kauai is to take athletes to some major national competitions. Youth, Junior, Senior, and Master weightlifters are all welcome.

At the moment I do not have a place of my own to move my garage gym into, but when I do I will offer coaching out of my garage gym. Currently, I’m running Olympic Weightlifting classes at various CrossFit gyms on the island of Kauai. If you are interested in learning about or competing in Olympic style weightlifting then please contact me. I will help you anyway I can. I don’t care what gym you go to. My services are for anyone that wants to learn.

Current Weightlifting Classes that I am coaching:

CrossFit HI – Monday and Wednesday at 6:30PM

CrossFit Poipu – Starting in Mid October 2015