Monthly Archives: April 2013

Wednesday 130501

Olympic 1) hang clean (hip): 1×3 @ 60%, 1×2 @ 70%, 3×1 @ 80% or heavy as possible, rest 1-3 minutes 2) clean and jerk: 5×1+1 @ > 85%, increase weight each set, rest as needed 3) 5 x 2 … Continue reading

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Tuesday 130430

Olympic 1) hang snatch (hip): 1×3 @ 60%, 1×2 @ 70%, 3×1 @ 80% or heavy as possible, rest 1-3 minutes 2) snatch: 5×1 @ > 85%, increase weight each set, rest as needed 3) squat jerk: 10-12 technique work, … Continue reading

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Saturday 130427

Olympic snatch ladder: women (lbs): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185 men (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295 Note: The athlete … Continue reading

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Friday 130426

Olympic Every 2nd minute for 5 sets complete the following: 1 hang clean (high/pockets) + 1 hang clean (mid-shin) + 1 jerk (split), begin at 75% and increase weight each set rest > 10 minutes Every 2nd minute for 5 … Continue reading

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Wednesday 130424

Note: Peform Conditioning A and Conditioning B in same session. Perform Conditioning C with at least a three hour rest post Conditioning A and Conditioning B. Olympic/Conditioning A For time: 200 meter fly-in, then 3 rounds: 8 split snatch @ … Continue reading

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Tuesday 130423

Olympic 1) 7 x 1 clean (full squat) + 1 hang clean (below knee/mid-shin) + 1 jerk (power or split), as heavy as possible, rest 2-3 minutes Conditioning With a running clock: On the initial minute, within 7 minutes complete: … Continue reading

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Monday 130422

Olympic 1) 7 x 1 snatch (full squat) + 1 hang snatch (below knee/mid-shin) + 1 overhead squat, as heavy as possible, rest 2-3 minutes Conditioning For time OR 10 minute AMRAP: 60 bar-facing burpees 30 overhead squats 120/80# 10 … Continue reading

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Saturday 130420

Strength/Olympic thruster ladder: women (lbs): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185 men (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295 Note: Athletes will … Continue reading

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Friday 130419

Olympic 1) 4 X 3 jerk balance @ 55% of heaviest jerk from last week, rest 60 seconds 2) jerk: 1×2 @ 60%, 1×2 @ 70%, 1×2 @ 80%, 3×2 @ 85%, rest 2-3 minutes Power/Conditioning EMOM for 8 minutes … Continue reading

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Wednesday 130417

Olympic 1) power snatch: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max Strength 2) 4 x 6 Pendlay row, as heavy as possible, rest 2 minutes Conditioning With a running clock … Continue reading

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