Tag Archives: ghd

Thursday 120823

Olympic 1) 5 x 1 hang (mid-thigh) clean + 1 power/push jerk, match or heavier than second wave from last week, rest 2 minutes 2) 5 x 1 snatch balance + 2 OHS, match or heavier than heaviest snatch balance … Continue reading

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Thursday 120726

There’s been some question about the jumping point of the clean (and the snatch). There’s also been some question about if the bar should hit the hips or not. Here’s what I would say, “Whatever works man.” But I do … 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 120704

Strength Complete as warmup: 2 – 4 x 1 50 meter prowler push 90/50#, high handle, slow walk Olympic 1) Take 10 minutes to work up to a heavy, not maximal, hang squat clean (video) 2) 4 x 3 jerk … 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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Wednesday 120627

Midline/Skill 4 x 3 weighted GHD raise, rest 60 seconds 4 x 3 GHD sit up, rest 60 seconds Note: Complete midline work before class. Olympic 5 x Starr Clean Drill @ 70% of 1RM power clean, rest 2 to … Continue reading

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Tuesday 120612

Olympic 1) 7X2 Hang Clean (mid-thigh, power or squat) + 2 Split Jerks – heavy but fast, rest 60 sec. Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not … Continue reading

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