Category Archives: Programming

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 →

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 →

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 →

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 →

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 →

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 →

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 →

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 →

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 →

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 →