Monthly Archives: December 2012

Tuesday 121218

Olympic 1) 5 x 3-stop clean pull (below knee, mid-hang, high-hang) + clean @

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Sunday 121216

Strength back squat (LB): 1×4 @ 75%, 3×4 @ 80%, rest 2-3 minutes Olympic 1) 5 x 1 push press + jerk behind neck + jerk (5 second hold in split), light/moderate, rest 2 minutes 2) 5 x 2 jerk, … Continue reading

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Saturday 121215

Olympic 1) 1 snatch pull + 1 snatch from blocks (below knee): : 3 x 1 @ 70%, 2 x 1 @ 75% 2) 1 clean pull + 1 clean from blocks (below knee): 3 x 1 @ 70%, 2 … Continue reading

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Before You Say Anything, Prepare To STFU

A few workouts ago I programmed this neat little ditty. It involved a few unusual moves, at least to some of my athletes, one of whom, Young Hector, called me out on. Yes, Young Hector can be a pain in … Continue reading

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Thursday 121213

Strength 1) On every even minute for 6 sets: bench press, as heavy as possible, add weight each set: 1 x 8(-2), 1 x 7(-2), 1 x 6(-2), 1 x 5(-2), 2 x 4(-1) 2) seated good morning: 4 x … Continue reading

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Wednesday 121212

Strength back squat (HB): 1×6 @ 70%, 1×6 @ 80%, 1×3 @ 90%, 1×2 @ 95%, rest 2-4 minutes Olympic 4 x 2 snatch balance, heavier than Tuesday 12/4/12, rest 60 seconds Conditioning EMOM for 30 minutes, alternating between, 1) … Continue reading

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Tuesday 121211

Young Hector C. and the Guerrilla Fitness family, rooting him on at Hybrid Athletics “Linda” competition this past weekend. Olympic 1) snatch: 20 minutes to max for day 2) clean and jerk: 20 minutes to max for day Conditioning For … Continue reading

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Sunday 121209

Strength 1) back squat (LB): 1×6 @ 65%, 1×6 @ 75%, 1×6 @ 80%, 1×6 @ 80%, rest 2-3 minutes 2) front squat: 3×5 @ 60%, rest 60 seconds Conditioning For calories and reps: ME row for calories for 5 … Continue reading

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Saturday 121208

Conditioning “Linda” 10-9-8-7-6-5-4-3-2-1 deadlift @ BWT x 1.5 bench press @ BWT squat clean @ BWT x .75 Compare to Thursday 100218.

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Thursday 121206

Olympic 1) 3 x 2 snatch long pull + 2 overhead squats + 2 snatch Sots press, very light, rest 60 seconds 2) 3 snatches (full squat): 1 @ 60%, 1 @ 65%, 2 @ 70% of 1RM from Saturday … Continue reading

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