Monthly Archives: February 2013

Thursday 130228

Olympic 1) clean and jerk: 1×2+1 @ 60%, 1×2+1 @ 70%, 1×1+1 @ 80%, 1×1+1 @ 90%, 1×1+1 @ 95%, 4×1+1 @ 85%, rest 2 minutes 2) 6 x 2 high-hang snatch (hip), as heavy as possible, rest 2 minutes … Continue reading

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Wednesday 130227

Olympic jerk: 15 minutes to a heavy, not maximal, double (no more than 10 reps) Conditioning 3 minute AMRAP back squat @ 40% of 1RM rest 3 minutes, then 12×60:60, alternating between, ME push press @ 95/65# row for calories … Continue reading

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Tuesday 130226

Olympic 1) snatch: 1×2 @ 60%, 1×2 @ 70%, 1×1 @ 80%, 1×1 @ 90%, 1×1 @ 95%, 4×1 @ 85%, rest 2 minutes 2) 6 x 1 mid-hang clean (mid-thigh) + 1 high-hang clean (hip) + 1 jerk, as … Continue reading

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Sunday 130224

Strength front squat: 20 minutes to a 3RM for the day rest EXACTLY 15 minutes Conditioning 12 minute AMRAP 150 wall balls @ 20/14# to 10/9′ target 90 double unders 30 muscle ups rest 5 minutes EMOM for 8 minutes, … Continue reading

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Saturday 130223

Olympic 1) snatch: 1×2 @ 60%, 1×2 @ 70%, 1×2 @ 80%, 2×1 @ 90%, 1×2 @ 80%, rest 2 minutes 2) clean and jerk: 1×2+1 @ 60%, 1×2+1 @ 70%, 1×2+1 @ 80%, 2×1+1 @ 90%, 2×1+1 @ 80%, … Continue reading

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Thursday 130221

Olympic clean and jerk: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max 5 x 1 snatch pull + 1 hang snatch pull, @ > 90% of max snatch, rest 1-2 minutes … Continue reading

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Wednesday 130220

Olympic jerk: 15 minutes to a heavy, not maximal, triple (no more than 15 reps) Conditioning With a running clock: On the initial minute: 3 minute AMRAP back squat @ 40% of 1RM then immediately to, 2 rounds 100 double … Continue reading

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Tuesday 130219

Olympic snatch: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max 5 x 1 clean pull + 1 hang clean pull, @ > 90% of max clean, rest 1-2 minutes Conditioning Every … Continue reading

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Sunday 130217

Olympic 1) 1 snatch pull + 1 snatch (below knee) from blocks: 1×1 @ 75%, 2×1 @ 85%, 1×1 @ 90%, rest as needed 2) 1 clean pull + 1 clean (below knee) from blocks: 1×1 @ 75%, 2×1 @ … Continue reading

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Saturday 130216

Strength back squat (LB or HB): 30 minutes to 1RM rest 10 minutes Conditioning/Strength With a running clock: On the initial minute: Every 30 seconds for 6 minutes (12 sets): pause front squat @ 13X1 tempo, heavy as possible On … Continue reading

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