Tag Archives: box jump

Tuesday 121113

Olympic 1) 5 x 3 tall muscle snatch, light, rest 60 seconds (video) 2) 7 x 1 3-stop snatch (below knee, mid-hang, high-hang) + 1 high-hang snatch, heavy but not maximal, rest 2 minutes (video: shows different stop points than … Continue reading

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Tuesday 121106

This week marks the beginning of a 12 week modified Hatch (named for Gayle Hatch) squat cycle. You should have established a 1RM for each of the barbells squats, the low-bar, the high-bar and the front. ALL percentages in the … Continue reading

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Thursday 121025

Recently I found this article, Heavy Lifting, No Rest, Candy: The Bulgarian Method, on the Wall Street Journal. Ivan Abadijev is the father of the Bulgarian Method and much of this program is based on this approach. I posted the … Continue reading

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Wednesday 121003

Olympic 1) clean and jerk: 20 minutes to max for day 2) 4 x 1 high hang clean @ 85-88% (of C&J max for day), rest 60-90 seconds Strength 3) 4 x 3 push press @ 10X2, heavier than last … Continue reading

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Sunday 120902

Conditioning Choose 1: WOD A 10 alternating DB snatches (5 R / 5 L) @ 75/50# 5 Burpees farmer’s carry w/DB 20m 10 DB snatches 10 burpees farmer’s carry w/DB 20m 10 DB snatches 15 burpees farmer’s carry w/DB 20m … Continue reading

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Saturday 120825

Olympic 1) snatch: 3 attempts at max for the day, then 4 x 1 @ > 85% 2) clean: 3 attempts at max for the day, then 4 x 1 @ > 85% Note: Take no more than 20 minutes … Continue reading

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Sunday 120812

Strength/Midline/Skill 1a) 4 x 3 good mornings @ 40 – 50% of HBBS 1RM, rest 60 seconds 1b) 4 x 5 weighted hanging knee ups, as heavy as possible, rest 60 seconds 1c) 4 x 2 depth box jumps, rest … Continue reading

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Saturday 120804

Olympic snatch: 3 attempts at max for the day, then, 4 x 1 @ 85% of max clean: 3 attempts at max for the day, then, 4 x 1 @ 85% of max Conditioning A EMOM for 31 minutes, alternating … Continue reading

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Sunday 120722

Olympic 4 x 5 sec hold, Jerk rack support, as heavy as possible, 60 sec rests 4 x 3 Jerk dip squat, as heavy as possible, 60 sec rests 4 x 5 sec hold, Jerk support, as heavy as possible, … Continue reading

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Tuesday 120703

Midline/Skill Complete before the start of class as part of warmup: 1a) 3 x ME bar L-sit, rest 60 sec (video) 1b) 3 x 10 GHD hip extension, rest 60 sec (video) Strength 1a) 5 x 2 front squat, 75 … Continue reading

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