Monthly Archives: November 2012

Saturday 121201

Conditioning EMOM for 60 minutes, alternating between: 5 deadlifts @ BWT x 1.5 5 bench presses @ BWT 5 squat cleans @ BWT x .75 5/3 handstand push-ups 10/7 pullups 20 double unders Note: For the weighted movements – deadlift, … Continue reading

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Don’t Sweat The Skills Stuff, ‘Cause It’s All Skills Stuff

So, Young Hector, I have not forgotten about our text exchange the other day regarding the weekly programming and this workout, among others… I promised you an explanation. I didn’t forget. Here’s my answer to you, Young Hector… “Trust your … Continue reading

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Thursday 121129

Olympic 1) 3 x 2 snatch long pull + 2 overhead squats + 2 snatch Sots press, very light, rest 60 seconds 2) 5 x 1 3-stop/segment snatch pull (mid-shin, above knee, hip) + 1 snatch pull, medium/heavy, rest 1-2 … Continue reading

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Wednesday 121128

Be sure to assess how you are fairing in the squat cycle. The program should not be easy. It should be difficult however, it should not inhibit the intensity of your effort in your other work. If you are finding … Continue reading

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Tuesday 121127

Olympic 1) 3 x 2 clean long pull + 2 front squats + 2 clean Sots press, very light, rest 60 seconds 2) 5 x 1 3-stop/segment clean pull (mid-shin, above knee, hip) + 1 clean pull, medium/heavy, rest 1-2 … Continue reading

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Sunday 121125

Shout out to my main man Joe Romano whose hard work and carpentry skills is about to change the lives of some weightlifting fanatics… Strength 1) back squat (HB): 1×10 @ 60%, 1×10 @ 65%, 1×8 @ 70%, 1×8 @ … Continue reading

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Saturday 121124

Conditioning With a running clock: On the initial minute, EMOM for 7 minutes: 20 double unders, then 1 clean (full squat) + jerk (split or power) @ moderate/heavy weight On the 10th minute, EMOM for 7 minutes: 20 double unders, … Continue reading

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Friday 121123

Olympic 1) 5 x 3 tall clean, light, rest 60 seconds 2) 10 X 1 clean deadlift + 1 low-hang clean (below knee) + 1 jerk (split or power), 2 waves > 75% of Saturday’s max, rest 2 minutes Note: … Continue reading

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Wednesday 121121

Strength 1) back squat (LB): 1×8 @ 65%, 1×8 @ 70%, 1×6 @ 80%, 1×6 @ 85%, rest 2-3 minutes 2) front squat: 1×5 @ 60%, 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%, rest 60 seconds Movement Integrity/Midline/Skill … Continue reading

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Tuesday 121120

Olympic 1) 5 x 3 tall snatch, light, rest 60 seconds 2) 10 X 1 halting snatch deadlift + 2 low-hang snatch (below knee), 2 waves > 75% of Saturday’s max, rest 2 minutes Note: For the snatch complex, you … Continue reading

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