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Olympic “Top Secret” program / Dynamic Method

image Leah "Butterfly" Allinger sent us this article. Her Dad heads the project. Not long before the start of the games. Go Canada Go SECRETS_27.pdf Monday's Lesson Plan: Warm Up: 30 Double Wall Ball's for time (I love these things.....the opening of the hip and retraction of the hip is very similar to O-lifting....it will make us better) Tech: Speed strength/ Dynamic method 12 - 2 rep back squats (take 50% of max and do each double as fast as you can.....This one is right out of Louie Simmons Book at Westside Barbell) read This article on Dynamic method WOD: 2,000 m Row Have Fun patty