Monthly Archives: September 2012

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 →

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 →

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 →

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 →

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 →

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 →

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 →

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 →