Tag Archives: hspu

Saturday 121110

Olympic 1) 7 x 1 snatch off blocks at mid-hang (mid-thigh) @ >75% of Tuesday’s max, rest 90-120 seconds 2) 7 x 1 clean off blocks at mid-hang (mid-thigh) @ >75% of Tuesday’s max, rest 90-120 seconds 3) snatch grip … Continue reading

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Saturday 121103

Olympic 1) 7 x 1 snatch off blocks at high-hang (hip/pocket), medium with perfect form, rest 90-120 seconds 2) 7 x 1 clean off blocks at high-hang (hip/pocket), medium with perfect form, rest 90-120 seconds Conditioning 25 handstand push-ups 50 … 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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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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Sunday 121007

Strength back squat (HB): 20 minutes, heavy single, but not maximal Strength/Midline/Skill NOT for time 5 rounds 3 deficit deadlift @ 75-85% 5 overhead D-ball throws for “distance” @ 40/20# Note: Note: For the deadlifts use 35# plates to create … Continue reading

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Wednesday 120926

Olympic 1) 5 x 1, 3-position clean + 1 jerk (split or push), heavier than last week, rest 2 minutes (video, video, video) 2) 4 x 1 halting snatch deadlift + 1 snatch pull @ 110%, rest 60 seconds (video, … Continue reading

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Tuesday 120918

Guerrilla girls, Amy, Erin and Mickey at The Pump Games this past weekend. Congrats to all my girls and to Amy for her podium finish. Olympic 1) 5 x 1, 3-position clean, heavy as possible, rest 2 minutes 2) 4 … 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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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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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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