Monthly Archives: December 2012

Monday 121231

Olympic 1) snatch: 20 minutes to max for day 2) clean and jerk: 20 minutes to max for day Conditioning 10 minute AMRAP: Every 2nd minute: 10 kettlebell swings, snatch-style @ 32/24kg, then ME burpees to target @ 6″ Note: … Continue reading

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Sunday 121230

Strength back squat (HB): 1×5 @ 65%, 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%, rest 1-3 minutes Conditioning row: 5×30:30 @ ME for calories Note: Five rounds of 30 seconds of work and 30 seconds of rest at … Continue reading

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Saturday 121229

Olympic 1) 1 snatch pull + 1 snatch from blocks (above knee): : 3 x 1 @ 80%, 2 x 1 @ 85% 2) 1 clean pull + 1 clean from blocks (above knee): 3 x 1 @ 80%, 2 … Continue reading

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Thursday 121227

“Louie Albert”, cleaning stuff. Olympic 5 x 3-position (ankle, below knee, hip) clean pull + clean (full), heavy as possible, rest 3 minutes clean and jerk (2 + 1): 2 x 2 @ 75%, 3 x 1 @ 80%, 2 … Continue reading

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Wednesday 121226

With a running clock: Strength On the initial minute: 1 snatch balance + 2 OHS: 12 minutes to max for day On the 15th minute: Every 3rd minute for 4 rounds: front squat: 10 @ 70% Note: Each round begins … Continue reading

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Tuesday 121225

Did you really think Santa delivered all those toys while being unfit? C’mon. Merry Christmas!

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Sunday 121223

Strength 1) back squat (LB): 1×5 @ 70%, 1×5 @ 80%, 1×3 @ 85%, 1×2 @ 90%, 1×1 @ 100%, rest 3-5 minutes 2) front squat: 1×4 @ 70%, 1×4 @ 75%, 1×4 @ 80%, 1×4 @ 85%, rest 1-3 … Continue reading

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Saturday 121222

Olympic/Conditioning With a 25 minute running clock: On the initial minute: clean and jerk: max for the day On the 10th minute: For Time: 25 thrusters @ 95/65# 9/6 muscle-ups 20 thrusters 6/4 muscle-ups 15 thrusters 3/2 muscle-ups In the … Continue reading

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Thursday 121220

Olympic 1) 5 x 3-stop snatch pull (below knee, mid-hang, high-hang) + snatch @ < 70%, rest 60-90 minutes 2) 3 snatch pull + 2 snatch: 2×1 @ 75%, 3×1 @ 80%, rest 2-3 minutes Conditioning 4 x 3 minutes … Continue reading

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Wednesday 121219

With a running clock: Strength On the initial minute: press: 12 minutes to a heavy, but not maximal, press On the 15th minute: Every 3rd minute for 4 rounds: back squat (HB): 10 @ 70% Note: Each round begins at … Continue reading

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