Tag Archives: burpee

Friday 121123

Olympic 1) 5 x 3 tall clean, light, rest 60 seconds 2) 10 X 1 clean deadlift + 1 low-hang clean (below knee) + 1 jerk (split or power), 2 waves > 75% of Saturday‚Äôs max, rest 2 minutes Note: … Continue reading

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Wednesday 121114

Strength back squat (LB): 1×10 @ 60%, 1x 8 @ 65%, 1×6 @ 70%, 1×6 @ 75%, 1×6 @ 80%, rest 2-3 minutes Olympic If time and space permit: 5 x 3 jerk balance, light/moderate, rest 60 seconds Conditioning With … Continue reading

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Sunday 121021

Strength 1) back squat (HB): 1 x 3 @ 90%, 2 x 2 @ 95%, 2 x 1 @ 100%, 1 x 1 @ 105%, rest 2-3 minutes 2) 4 X 25 meter prowler push @ 45/25#, rest as needed … Continue reading

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Tuesday 121016

Olympic 5 x 1 snatch > 80% of heaviest snatch from last week, rest 90-120 seconds Strength 4 x 3 strict press, as heavy as possible, rest 60 seconds front squat: 2 x 2 @ 85%, 1 x 1 @ … Continue reading

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Saturday 121013

Olympic 1) 10 X 1 snatch off blocks at mid-hang (middle of thigh) with perfect form, 2 waves > 75% of Thursday’s max, rest 60 seconds 2) 10 X 1 clean off blocks at mid-hang (middle of thigh) with perfect … Continue reading

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Tuesday 120925

Getting ready to lift some big weights… Olympic 1) 5 x 1, 3-position snatch, heavier than last week, rest 2 minutes 2) 4 x 1 halting clean deadlift + 1 clean pull @ 110%, rest 60 seconds Note: During the … Continue reading

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Sunday 120923

Strength back squat (HB): 1 x 8 @ 65%, 1 x 6 @ 75%, 1 x 4 @ 85%, 1 x 4 @ 90%, rest 2-3 minutes Note: Back squat is based on 1RM of HBBS or 90% of 1RM … 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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Tuesday 120821

Olympic 2 position snatch (full + hang/mid-thigh), 2 x 1 @ 75%, 80%, 85% each of hang snatch max from last week, rest 2 minutes Strength 4 x 4 snatch-grip push press, as heavy as possible, rest 2 minutes Conditioning … Continue reading

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Sunday 120819

Strength 1) back squat (HB): 5 x 8 @ 70% 1RM, rest 2 minutes 2) 5 x 4 front squat 1&1/4, as heavy as possible, rest 2 minutes (video, video) Note: Back squat is based on 1RM of HBBS or … Continue reading

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