Tag Archives: bike

Thursday 121115

***Sorry for the late post. The gremlins in the computer box went haywire.*** Olympic 1) 5 x 3 tall muscle clean, light, rest 60-90 seconds 2) 7 x 1 3-stop clean (knee, mid-hang, high-hang) + 1 high-hang clean, heavy but … Continue reading

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Sunday 121014

I May Not Know Diddly… But I Know Squat Strength back squat (HB): 1 x 4 @ 80%, 1 x 3 @ 85%, 1 x 2 @ 90%, 1 x 2 @ 95%, 2 x 1 @ 100%, rest 2-3 … Continue reading

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Thursday 120816

Watch Donny: Olympic 1) 10 x 1 hang (mid-thigh) clean + 1 power/push jerk, 2 waves > 80%, rest 2 minutes 2) 5 x 1 snatch balance @ 90%+ of 1RM snatch, rest 2 mintues Note: For the clean and … Continue reading

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Thursday 120809

Olympic 1) 5 x 1 full clean + 1 hang clean (mid-thigh) + 1 push/power jerk, as heavy as possible, rest 2-3 minutes (video) With a 65/45# bar: 2a) 3 x 3 pressing snatch balance, immediately to, (video) 2b) 3 … Continue reading

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Sunday 120805

Olympic 1) EMOM for 7 minutes, 2 jerk balances, light/moderate (work technique) (video) 2) 5 x 1 jerk @ 85% of last week, rest 2-3 minutes (video) Strength 3a) back squat (HB): 5 x 2 @ 90% of 1RM HBBS, … Continue reading

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Wednesday 120725

Strength 1) Back squat (LB): 1 x 3 @ 90%, 1 x 1 @ 100%, 1 x 1 @ 105%, 1 x 1 @ 110%, 1 x 1 @ 105%, based off 3RM LBBS, rest at least 3 min between … Continue reading

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Thursday 120719

Strength 1) Back squat: 1 x 3 @ 90%, 1 x 3 @ 95%, 1 x 1 @ 100%, 2 x 1 @ 105% of 3RM, rest 2 – 3 min 2) Front squat: 5 x 2, heavier than last … Continue reading

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Wednesday 120718

Olympic 1) 3 x 5 snatch balance, as heavy as possible, rest 60 sec (video) 2) Take 10 minute to work up to a heavy snatch. Note: Notice the difference between a snatch balance and a heaving snatch balance. Strength/Midline … Continue reading

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Tuesday 120710

Olympic 5 x Pendlay Halting snatch drill Strength Push press 5×3 @ 50% of 1RM, 60 sec rests Conditioning A 12 Minute AMRAP 7 Ring push-ups (feet elevated) 7 KBS 24kg/16kg (perfectly vertical, Games standard) 7 Ring rows (feet elevated) … Continue reading

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Thursday 120628

Olympic 5 x 3 Clean pull, heaviest possible, rest 2 to 3 minutes Strength Back squat, 3 x 5 @ 75%, 2 x 5 @ 80%, rest 2 to minutes Note: Based on 3RM. Conditioning At a moderate pace, RPE … Continue reading

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