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3-position clean 3-position snatch back squat bench press bike box jump burpee clean clean and jerk deadlift double under EMOM front squat ghd good morning hang clean hang snatch HBBS hspu jerk kbs LBBS max for day muscle-up OHS Pendlay row pistol power clean press pull-up push press push up ring dip ring row rope climb row run sit-up snatch snatch balance sprint squat T2B thruster toes-to-bar
Tag Archives: hang clean
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
Posted in Programming
Tagged back squat, burpee, hang clean, hang snatch, jerk balance, lateral burpee, LBBS, power clean, power snatch
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Wednesday 121010
Olympic EMOM for 7 minutes 1 power snatch + 1 hang (high) snatch @ 75% of Saturday’s max Rest AT LEAST 5 minutes, then EMOM for 7 minutes 1 power clean + 1 hang (high) clean @ 75% of Tuesday’s … Continue reading
Posted in Programming
Tagged ab wheel, double under, EMOM, good morning, hang clean, hang snatch, Open 11.3, power clean, power snatch, row
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Thursday 120920
The crew at The Pump Games… Olympic 1) 5 x 1 3-position snatch, heavy as possible, rest 2 minutes 2) 4 x 1 power clean + 1 hang clean + 1 jerk (push or split) @ > 75%, rest 2 … Continue reading
Posted in Programming
Tagged 3-position snatch, clean, hang clean, heaving snatch balance, power clean, row, run, snatch, thruster
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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
Posted in Programming
Tagged clean, deficit hspu, ghd, hang clean, hspu, jerk, kbs, OHS, parallette, push jerk, row, sit-up, snatch balance, sprint
1 Comment
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
Posted in Programming
Tagged bike, clean and jerk, hang clean, l-sit, power jerk, push jerk, ring dip, row, run, snatch balance
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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
Posted in Programming
Tagged bike, clean, drop snatch, hang clean, pressing snatch balance, push jerk, row, run, Sotts press
1 Comment
Thursday 120802
Are you planning to make it to your Regional in 2013? Olympic 5 x 1, 3 position clean, as heavy as possible, rest 2-3 minutes (video) 5 x 3 clean pull @ 90% of 1RM clean, rest 60 seconds (video) … Continue reading
Posted in Programming
Tagged 3-position clean, clean, clean pull, double under, hang clean, pistol, row, run, stone
2 Comments
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
Posted in Programming, Wod Log
Tagged clean, clean and jerk, ghd, hang clean, hip extension, jerk balance, prowler, rope climb
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