Olympic Weightlifting The Syracuse Barbell Club is the olympic weightlifting club of CrossFit Syracuse.
We are also an officially recognized LWC by USAW (club #4010). Visitors are always welcome to stop by our facility to train!
Big Tuesday night barbell club ending the 8 week cycle 14. Congrats to the following for their sn**ch pr's. Wenbim Li 45 lb to 85 lb, Kris Mills 140 lb to 160 lb, Summer Gardner 100 lb to 105 lb, Alana Auwae 90 lb to 105 lb, Steve Procopio 120 lb to 135 lb. Little action from Kris and Summer tonight. Good luck to athletes re testing this Sunday.
Cycle 14, week 5 of 8, full sn**ch, heavy pulls
A. Full squat sn**ch, 3x1@60%, 1x1@70%, 1x1@80%, 1x1@85%, 1x1@90%, 1x1@95%, 1x1@90%.
B. Sn**ch pull (not high pull) 1’’ deficit @95% of best sn**ch 4x3 with :90 seconds rest between.
Cycle 14, week 4 of 8, Full sn**ch, heavy pulls
A. Hang power sn**ch+sn**ch balance+OHS. 3x1@50%, 3x1@60%, 2x1@65%, 2x3 @70% (triples of the complex).
B. Sn**ch pull (not high pull) 2’’ deficit @ 90% of best sn**ch 4x3 with :90 second rest.
Cycle 14, Week 3 of 8, full sn**ch, Heavy pulls
A. Full Squat Sn**ch
1x2@50%,
1x2@60%,
1x2@70%,
1x2@80%,
1x1@85%,
1x1@90. Rest as needed between.
B. Deficit 1’’ Sn**ch DL @115%, 4x3 Rest :90 between. No pause @ knee this week. Still a focus on pushing the knee back in the first pull!
Cycle 14, week 1 of 8, Full sn**ch, Heavy pulls
A. Establish heavy single Full squat sn**ch.
B. Drop 35% of number made and complete 3x1. Rest as needed. All form and Technique.
C. Deficit sn**ch DL 3’’ or 45 lb plates with pause for 1 second @105% of weight made in part A. 4x3 rest between 1:30-3 min. No touch and go, weight will settle on ground between reps.
Steve procopio hitting a smooth complex to start his big retest night. Steve finished with a solid 20 lb pr on the complex.
Amazing job for all the athletes that hit big numbers last night in barbell club. Cycle 13 was 7 weeks of hang sn**ch+ohs+full sn**ch+ohs. This was the biggest success to date in our barbell class in one night. Eight athletes hitting no lower then a 10 lb pr on the complex from week 1. Chris Freeburg 145 lb to 160 lb. Summer Gardner75 lb to 95 lb. Megan Carey 85 lb to 95 lb. Alana Alana Marie Auwae 70 lb to 85 lb. Kristopher Mills 95 lb to 140 lb. Steve Steven Procopio 95 lb to 115 lb. Tara Vanderpool 95 lb to 115 lb. Jody Martinez Lewis 125 lb to 145 lb. Lot of fun to watch!
Cycle 13, week 7, Sn**ch Complex, OH squat. Retest week.
A. Option 1, establish heavy complex of the follow, Hang squat sn**ch+OHS+Full squat sn**ch+OHS on your own building up.
B. Option 2, establish heavy complex of the follow, Hang squat sn**ch+OHS+Full squat sn**ch+OHS doing Every :90 seconds until you hit a max.
C. Establish 5rm overhead squat.
Note-
If you have gotten comfortable using the Every minute on the minute then stick with option 2. If you know yourself well and have set numbers you know you like to build up with then stick with your own intuition.
Cycle 13, week 6, sn**ch complex, OH squat
A. Every 3 min for 18 min, Hang squat sn**ch+OHS+Full squat sn**ch+OHS @90% x1 complex.
B. OHS 3x6 @90% of 5 rm. Last set is 6+ reps with 2-4 min between.
Next week is re test week!
Cycle 13, week 5, sn**ch complex, OH squat
A. Every 2:30 min for 15 min, Hang squat sn**ch+OHS squat+Full squat sn**ch+OHS @80% x2 complexes every 2:30 min.
B. OHS 3x7@85% of 5 rm. Last set 7+ reps. Rest 2-4 min between.
Week four has everyone like....
| Monday | 1:15pm - 3:30pm |
| Tuesday | 1:15pm - 3:30pm |
| 8:30pm - 9:30pm | |
| Wednesday | 1:15pm - 3:30pm |
| Thursday | 1:15pm - 3:30pm |
| Friday | 1:15pm - 3:30pm |
| Sunday | 11am - 1pm |