Monthly Archives: July 2012

Wednesday 120801

This girl is simply stronger than you! And she’s less than 117lb. Yes, you should feel bad about yourself. Olympic 5 x 1, 3-position snatch, as heavy as possible, rest 2-3 minutes (video) 5 x 3 snatch pull @ 90% … Continue reading

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Tuesday 120731

Strength 1) 5 x 3 back squat (LB) @ 85 of 3RM LBBS, rest 2-3 minutes 2) 5 x 3 push press, heavier than last week, 60 sec Strength/Conditioning A EMOM for 8 minutes, alternating between 6-8 Pendlay rows, as … Continue reading

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Sunday 120729

Just a little inspiration from some strong people… Olympic 1RM jerk Note: After a thorough warmup, take only 3-4 legitimate attempts at a 1RM. Strength 5 x 2 high bar back squat @ 90-95% of 1RM HBBS, rest 2 min … Continue reading

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Saturday 120728

Watch the knees. Watch the hips. What do you notice? Olympic 1RM snatch (video) 1RM clean (video) Conditioning A For total time & set time: 21 UB deadlifts @ 255#/170# run 800 meters rest 4:00 15 UB deadlifts @ 255/170 … Continue reading

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Thursday 120726

There’s been some question about the jumping point of the clean (and the snatch). There’s also been some question about if the bar should hit the hips or not. Here’s what I would say, “Whatever works man.” But I do … Continue reading

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Wednesday 120725

Strength 1) Back squat (LB): 1 x 3 @ 90%, 1 x 1 @ 100%, 1 x 1 @ 105%, 1 x 1 @ 110%, 1 x 1 @ 105%, based off 3RM LBBS, rest at least 3 min between … Continue reading

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Tuesday 120724

Olympic 1) 5 x 1, 3-position snatch, as heavy as possible, 2-3 min rest (video) 2) 3 x 2 heaving snatch balance, as heavy as possible, 2-3 min rest (video) Note: Notice the difference between a heaving snatch balance and … Continue reading

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Sunday 120722

Olympic 4 x 5 sec hold, Jerk rack support, as heavy as possible, 60 sec rests 4 x 3 Jerk dip squat, as heavy as possible, 60 sec rests 4 x 5 sec hold, Jerk support, as heavy as possible, … Continue reading

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Saturday 100721

Olympic 1) 7 × 1 Snatch from blocks, just below knee, as heavy as possible, rest as needed, (video) 2) 7 × 1 Clean from blocks, just below knee, as heavy as possible, rest as needed, (video: first few lifters) … Continue reading

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Thursday 120719

Strength 1) Back squat: 1 x 3 @ 90%, 1 x 3 @ 95%, 1 x 1 @ 100%, 2 x 1 @ 105% of 3RM, rest 2 – 3 min 2) Front squat: 5 x 2, heavier than last … Continue reading

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