Author Archives: Ben

Saturday 130511

Olympic A (All Regionals except #1) 1) snatch: 20 minutes to max for the day 2) clean and jerk: 20 minutes to max for the day Olympic B (Regional #1) 1) snatch: 1×2 @ 60%, 1×2 @ 70%, 1×2 @ … Continue reading

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Friday 130510

The following work is for those competing in Regional weekend #1. Strength fat-bar/axle push press: 2×5, 1xME, @ BWT/BWTx80%, rest 3 minutes Conditioning For time: “Jackie” row 1,000 meters 50 thrusters @ 45# 30 pull-ups Accessory A NOT for time: … Continue reading

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Thursday 130509

Strength 1) 1 x 21 deadlift, heavy but not maximal Olympic 2) snatch balance: 2 x 3, 2 x 2, 2 x 1, moderate/ work technique, rest 2-3 minutes Conditioning A For load: 7 minute ladder of, 1 snatch + … Continue reading

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Wednesday 130508

Olympic 1) 5 x 1, 1-stop clean (above knee) + 1 clean pull + 1 hang clean (above knee), moderate/heavy, rest 2-3 minutes 2) squat jerk (from rack or box): 5×1, as heavy as possible, rest as needed Conditioning A … Continue reading

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Tuesday 130507

Olympic 1) 5 x 1, 1-stop snatch (above knee) + 1 snatch pull + 1 hang snatch (above knee), heavy as possible, rest 2-3 minutes 2) snatch: 5×1 @ 80-85%, rest as needed Strength back squat (HB): 3 x 3 … Continue reading

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Sunday 130505

Olympic jerk: 10-12 minutes to build to a heavy single, then 3 x 3 @ 85%, rest as needed rest > 30 minutes Performance (Regional Simulation) Note: Perform these workouts as “all-out” competitive efforts as if they were the first … Continue reading

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Saturday 130504

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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Thursday 130502

Power/Conditioning A EMOM for 8 minutes 1 power snatch + 1 hang snatch (full squat) @ 70-80% 6 lateral burpees over bar rest 2 minutes, then 7 minute AMRAP: 10 squat clean @ 95/65# 20 sit-ups Note: The standard for … Continue reading

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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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