Monthly Archives: August 2012

Saturday 120901

Strength thruster, 20 minutes to max for the day Skill For 1 hour, slowly work through any one or multiple skills, or any movements, of your choosing. Treat this as a rest, recovery and skill acquisition week. Do NOT be … Continue reading

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Thursday 120830

Olympic 4 x 1 Starr Clean Drill @ < 70% of 1RM + 1 jerk at the end of each sequence, rest as needed Note: The Starr Clean Drill = 1 power clean (pause at top) + 1 front squat, … Continue reading

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Wednesday 120829

Olympic 4 x 1 Starr Snatch Drill @ < 70% of 1RM snatch, rest as needed Note: The Starr Snatch Drill = 1 power snatch (pause at top) + 1 OHS, then drop the bar to floor + 1 hang … Continue reading

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Tuesday 120828

Strength EMOM for 7 minutes, 2 back squats (HB) @ < 60% of 1RM Note: Concentrate on maximal bar speed. Conditioning 8 minute AMRAP 5 pullups 10 push ups 15 squats Skill 10 minutes to practice skill of choice. Treat … Continue reading

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Sunday 120826

Strength 1) front squat, 15 minutes to max for the day 2) 5 x 4 front squat 1&1/4 @ 70% of 1RM, rest 2-3 minutes (video) Olympic 3) EMOM for 7 minutes, 2 jerk balances, light/moderate weight (video) 4) 5 … Continue reading

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Saturday 120825

Olympic 1) snatch: 3 attempts at max for the day, then 4 x 1 @ > 85% 2) clean: 3 attempts at max for the day, then 4 x 1 @ > 85% Note: Take no more than 20 minutes … Continue reading

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Thursday 120823

Olympic 1) 5 x 1 hang (mid-thigh) clean + 1 power/push jerk, match or heavier than second wave from last week, rest 2 minutes 2) 5 x 1 snatch balance + 2 OHS, match or heavier than heaviest snatch balance … Continue reading

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Wednesday 120822

Strength back squat (LB): 3 x 5 @ 77%, 2 x 3 @ 82% of 1RM, immediately to 5 x 5 weighted pull-up, as heavy as possible, rest AT LEAST 3 minutes Conditioning A partner wod: 5 rounds: 100 double … Continue reading

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Tuesday 120821

Olympic 2 position snatch (full + hang/mid-thigh), 2 x 1 @ 75%, 80%, 85% each of hang snatch max from last week, rest 2 minutes Strength 4 x 4 snatch-grip push press, as heavy as possible, rest 2 minutes Conditioning … Continue reading

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Sunday 120819

Strength 1) back squat (HB): 5 x 8 @ 70% 1RM, rest 2 minutes 2) 5 x 4 front squat 1&1/4, as heavy as possible, rest 2 minutes (video, video) Note: Back squat is based on 1RM of HBBS or … Continue reading

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