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3-position clean 3-position snatch back squat bench press bike box jump burpee clean clean and jerk deadlift double under EMOM front squat ghd good morning hang clean hang snatch HBBS hspu jerk kbs LBBS max for day muscle-up OHS Pendlay row pistol power clean press pull-up push press push up ring dip ring row rope climb row run sit-up snatch snatch balance sprint squat T2B thruster toes-to-bar
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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