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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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Tagged burpee, clean deadlift, jerk, low-hang clean, tall clean
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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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Tagged double under, halting snatch deadlift, kettlebell swing, low-hang snatch, tall snatch
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