Monthly Archives: April 2013

Tuesday 130416

Olympic 1) power clean + power jerk: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max 2) 5 x 2 snatch balance, as heavy as possible, rest 2 minutes Conditioning Within 12 … Continue reading

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Monday 130415

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 130413

Olympic 1) snatch: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max 2) clean and jerk: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at … Continue reading

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Friday 130412

Strength 1) 5 x 5 deadlift, heavy but not maximal, rest 2 minutes Olympic 2) jerk: 2 x 3, 2 x 2, 2 x 1, heavier than last week, rest 2-3 minutes 3) snatch balance: 2 x 3, 2 x … Continue reading

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Thursday 130411

Olympic 1) snatch: 1×1 @ 60%, 1×1 @ 70%, 1×1 @ 80%, 1×1 @ 90%, 3×1 @ 95%, rest 2-3 minutes 2) clean and jerk: 1×1+1 @ 60%, 1×1+1 @ 70%, 1×1+1 @ 80%, 1×1+1 @ 90%, 3×1+1 @ 95%, … Continue reading

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Tuesday 130409

Olympic/Conditioning EMOM for 7 minutes: ME burpees in 20 seconds, then 1 clean (full squat) + jerk (split or power) @ moderate/heavy weight rest 3 minutes EMOM for 7 minutes: ME burpees in 20 seconds, then 1 snatch (full squat) … Continue reading

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Monday 130408

Olympic snatch: 1×2 @ 60%, 1×2 @ 70%, 1×1 @ 80%, 1×1 @ 85%, 5×1 @ 90%, rest 2 minutes clean and jerk: 1×2+1 @ 60%, 1×2+1 @ 70%, 1×1+1 @ 80%, 1×1+1 @ 85%, 5×1+1 @ 90%, rest 2 … Continue reading

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Sunday 130407

Performance Complete as many rounds and reps as possible in 4 minutes of: 15 thrusters @ 100/65# 15 chest to bar pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 … Continue reading

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Friday 130405

Conditioning/Olympic With a running clock: On the initial minute, EMOM for 7 minutes: 3 position snatch @ 75-78% On the 10th minute, EMOM for 7 minutes: 3 position clean @ 75-78% On the 20th minute: 2 minute AMRAP burpee muscle-ups … Continue reading

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Thursday 130404

Olympic jerk: 2 x 3, 2 x 2, 2 x 1, all as heavy as possible, rest 2-3 minutes Strength front squat: 5 × 3 @ 75%, rest 2 minute Conditioning/Accessory For time (4 minute cap): 3 rounds 15 thrusters … Continue reading

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