Category Archives: Programming

Tuesday 130521

If you competed in Regional Weekend #1 congratulations to you no matter where you finished. It was a great weekend for all the athletes and tomorrow I’ll give a shoutout to a special few. All Regional Weekend #1 participants, whether … Continue reading

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Sunday 130519

Olympic jerk: 1×2 @ 60%, 1×2 @ 70%, 1×2 @ 80%, if not fatigued, then 3×2 @ 85%, rest 2-3 minutes Strength front squat: 12-15 minutes to a heavy, but not maximal, single (All except for Regional #2) rest > … Continue reading

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Saturday 130518

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

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Thursday 130516

All Regionals except #1 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) snatch grip jerk (split or power): 5×1, as heavy as possible, rest … Continue reading

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Wednesday 130515

Regional #1 Note: All of the following work for Regional #1 should be done with very little intensity. It is all “NOT for time”. Strength/Olympic Warm up to and practice starting weight for 3-RM OHS, make sure you can get … Continue reading

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Tuesday 130514

For Regional #1 Strength front squat: 3×5 @ 50-60%, rest 60 seconds Accessory NOT for time: 3 rounds 20 double unders 10 dumbbell snatches @ 70/50# (5 each hand) 10 pistols (5 each leg) rest > 30 minutes prior to … Continue reading

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Sunday 130512

Olympic jerk: 1×2 @ 60%, 1×2 @ 70%, 1×2 @ 80%, if not fatigued, then 3×2 @ 85%, rest 2-3 minutes snatch balance: 12-15 minutes to a heavy, but not maximal, single Strength pause front squat: 1×2 @ 60%, 1×2 … Continue reading

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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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