Monthly Archives: September 2012

Tuesday 120918

Guerrilla girls, Amy, Erin and Mickey at The Pump Games this past weekend. Congrats to all my girls and to Amy for her podium finish. Olympic 1) 5 x 1, 3-position clean, heavy as possible, rest 2 minutes 2) 4 … Continue reading

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Sunday 120916

Strength 1) back squat (HB): 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%, rest 2-3 minutes 2) front squat: 1 x 5 @ 60%, 1 x 5 @ … Continue reading

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Saturday 120915

Olympic 1) snatch: 3 attempts at max for the day 2) clean and jerk: 3 attempts at max for the day Note: Take no more than 20 minutes for each lift. Conditioning For time: run 1,000 meters 100 hand release … Continue reading

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Thursday 120913

Olympic 1) 5 x 1 clean deadlift + 1 clean pull + 1 clean, heavier than last week, rest 60 seconds 2) 5 x 1 snatch balance + 2 OHS @ 100%+ of 1RM snatch, rest 60 seconds Conditioning 4 … Continue reading

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Wednesday 120912

Strength 1) back squat (LB): 2 x 5 @ 80%, 2 x 3 @ 85%, 1 x 2 @ 90%, rest AT LEAST 3 minutes 2a) 3 x 10 (5 each leg) barbell step-up @ 95/65# on 16-20″ box, immediately … Continue reading

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Tuesday 120911

Olympic 5 x 1 snatch deadlift + 1 snatch pull + 1 snatch, heavier than last week, rest 2 minutes Note: During the pull portion of the complex, do not extend at the ankles. Keep heels planted. Strength 1) bench … Continue reading

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Sunday 120909

Strength 5 x 6 back squat (HB) @ 75%, rest 2-3 minutes Note: Back squat is based on 1RM of HBBS or 90% of 1RM of LBBS. Conditioining EMOM for 20 minutes, alternating between, 5 deadlifts @ 65% of 1RM … Continue reading

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Saturday 120908

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

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Thursday 120906

Olympic 1) 5 x 1 clean deadlift + 1 clean pull + 1 clean, heavy as possible, rest 60 seconds 2) 5 x 1 snatch balance + 2 OHS @ 90%+ of 1RM snatch, rest 60 seconds Conditioning run 1,000 … Continue reading

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Wednesday 120905

Strength/Midline 1) back squat (LB): 1 x 20 @ 50% of 1RM, 1 x 15 @ 60%, 1 x 10 @ 70%, 1 x 5 @ 80%, rest exactly 2 minutes 2a) 3 x 10 barbell calf raise, use weight … Continue reading

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