Monthly Archives: January 2013

Sunday 130127

Strength back squat (HB or LB): 1×5 @ 60%, 1×5 @ 65%, 1×5 @ 70%, 1×5 @ 75%, rest 2 minutes rest > 15 minutes/full recovery Conditioning 7 minute AMRAP, ascending ladder of: 3 thrusters @ 100/65# 3 chest to … Continue reading

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Saturday 130126

Olympic 1) 1 snatch pull + 1 snatch (below knee) from blocks: 3 x 1 @ 85%, 2 x 1 @ 90%, rest as needed 2) 1 clean pull + 1 clean (below knee) from blocks: 3 x 1 @ … Continue reading

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Thursday 130124

Olympic 5 x 2 snatch balance @ > 90% of snatch, rest as needed Strength front squat: 5 minutes to 25RM (one attempt) rest 5 minutes then, Conditioning 2 rounds 25 deadlifts @ < 50% 50 deficit push-ups 75 wall … Continue reading

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Wednesday 130123

Olympic 1) 5 x 1 segment/stop clean pull (above knee) + 1 clean + 1 jerk, as heavy as possible, rest 60 seconds Strength 2) 5 x 4 Pendlay row, as heavy as possible, rest 60 seconds Conditioning EMOM for … Continue reading

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Tuesday 130122

Olympic 1) 5 x 1 segment/stop snatch pull (above knee) + 1 snatch, as heavy as possible, rest 60 seconds Strength 2) weighted pull-up or chin-up: 10 minutes to max for day Conditioning EMOM for 8 minutes 1 hang snatch … Continue reading

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Sunday 130120

Strength back squat (HB or LB): 1×5 @ 60%, 1×5 @ 65%, 1×5 @ 70%, 1×5 @ 75%, rest 2 minutes rest > 15 minutes/full recovery Conditioning 20 minute AMRAP 5 power cleans 145/105# 10 toes-to-bar 15 walls balls @ … Continue reading

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Saturday 130119

Olympic 1) snatch: 20 minutes to max for day 2) clean: 20 minutes to max for day 3) 5 x 2 snatch balance, heavy but not maximal, rest as needed 4) 4 x 4 snatch-grip behind the head jerk, heavy … Continue reading

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Thursday 130117

Strength/Conditioning On the initial minute, 3×30:90 of ME deadlifts @ < 50% On the 10th minute, 3×30:60 of ME pullups On the 18th minute, 3×30:30 of ME shoulder to overhead @ < 50% of jerk On the 30th minute, 10 … Continue reading

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Wednesday 130116

Strength 5 x 5 Pendlay row, heavy as possible, rest 2-4 minutes Conditioning/Olympic On the initial minute, EMOM for 7 minutes: 1 hang snatch @ 80-85% + 20 double unders On the 13th minute, EMOM for 7 minutes: 1 hang … Continue reading

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Tuesday 130115

Olympic 1) 3 x 2 push presses + 2 jerks behind the neck + 2 presses behind the neck 2) 5-7 x 1 segment/stop snatch pull (below knee) + 1 snatch (power or full squat) + 1 OHS, as heavy … Continue reading

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