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3-position clean 3-position snatch back squat bench press bike box jump burpee clean clean and jerk deadlift double under EMOM front squat ghd good morning hang clean hang snatch HBBS hspu jerk kbs LBBS max for day muscle-up OHS Pendlay row pistol power clean press pull-up push press push up ring dip ring row rope climb row run sit-up snatch snatch balance sprint squat T2B thruster toes-to-bar
Monthly Archives: September 2012
Sunday 120930
Note: Do not perform the back squat portion of this day’s programming. It remains listed here for the sake of record keeping. You should still perform the 3RM front squat. Strength 1) front squat, 20 minutes to 3RM max for … Continue reading
Posted in Programming
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Saturday 120929
Um, this dude was pretty good at runnin… Conditioning run: 5k TT Note: Compare to 120408. Perform the run on a regulation 400 meter track. This will serve as a time trial (TT). We will test this at least once … Continue reading
Thursday 120927
Strength/Midline 1) back squat (LB): 1 x 6 @ 80%, 1 x 4 @ 85%, 1 x 4 @ 90%, 2 x 2 @ 95%, rest AT LEAST 3 minutes 2a) 3 x 5 good mornings @ 40-50% of 1RM … Continue reading
Posted in Programming
Tagged back squat, bulgarian split squat, depth jump, good morning, LBBS, T2B
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Numbers, And How To Crush Them
The following is a letter addressed to the athletes in the competitors program at my gym. But some of it may apply to you as well. Take heed. So I know I have promised to post on a bunch of … Continue reading
Posted in Words
Tagged force, lactic acid tolerance, personal record, PR, speed development, strength
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Wednesday 120926
Olympic 1) 5 x 1, 3-position clean + 1 jerk (split or push), heavier than last week, rest 2 minutes (video, video, video) 2) 4 x 1 halting snatch deadlift + 1 snatch pull @ 110%, rest 60 seconds (video, … Continue reading
Posted in Programming
Tagged 3-position clean, C2B, double under, halting snatch deadlift, hspu, jerk, press down, pull-up, snatch pull
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Tuesday 120925
Getting ready to lift some big weights… Olympic 1) 5 x 1, 3-position snatch, heavier than last week, rest 2 minutes 2) 4 x 1 halting clean deadlift + 1 clean pull @ 110%, rest 60 seconds Note: During the … Continue reading
Posted in Programming
Tagged 3-position snatch, burpee, clean pull, halting clean deadlift, push press, run, tempo
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Sunday 120923
Strength back squat (HB): 1 x 8 @ 65%, 1 x 6 @ 75%, 1 x 4 @ 85%, 1 x 4 @ 90%, rest 2-3 minutes Note: Back squat is based on 1RM of HBBS or 90% of 1RM … Continue reading
Posted in Programming
Tagged back squat, burpee, front squat, power clean, pull-up, squat
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Saturday 120922
Congrats to our own Amy Ottavinia on her podium finish. She killed the snatch/stone wod. Olympic snatch, 20 minutes to max for the day clean and jerk, 20 minutes to max for the day Conditioning 7 minute AMRAP: 7 deadlifts … Continue reading
Posted in Programming
Tagged clean and jerk, deadlift, double under, pistol, rope climb, run, snatch
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Thursday 120920
The crew at The Pump Games… Olympic 1) 5 x 1 3-position snatch, heavy as possible, rest 2 minutes 2) 4 x 1 power clean + 1 hang clean + 1 jerk (push or split) @ > 75%, rest 2 … Continue reading
Posted in Programming
Tagged 3-position snatch, clean, hang clean, heaving snatch balance, power clean, row, run, snatch, thruster
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Wednesday 120919
Danny matched his 265# clean and jerk PR in competition this past weekend at The Pump Games… after rowing 1,000 meters. My guy weighs like a buck seventy. Strength 1) back squat (LB): 1 x 8 @ 70%, 1 x … Continue reading
Posted in Programming
Tagged back squat, calf raise, depth drop, GHD sit-up, LBBS, Pendlay row, sit-up, squat
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