Facebook
-
Recent Posts
Recent Comments
- Yvonne Harper on 130801
- Ben on Sunday 130512
- MD on Sunday 130512
- Ayo J. Falae on Strategy for Open Workout 13.3
- KMP on Tuesday 130319
Archives
Categories
Tags
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: 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
Posted in Programming
Tagged clean off blocks, dumbbell hang squat clean, hspu, rope climb, snatch off blocks
Leave a comment
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
Posted in Programming
Tagged clean off blocks, double under, hspu, push press, run, snatch off blocks, T2B
Leave a comment
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
Posted in Programming
Tagged Airdyne, back squat, bench press, bike, deadlift, HBBS, hspu, run, squat snatch
Leave a comment
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
Posted in Programming
Tagged "Holleyman", back squat, D-ball throw, deficit deadlift, HBBS, hspu, power clean, throw, wall ball
Leave a comment
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
Posted in Programming
Tagged 3-position clean, C2B, double under, halting snatch deadlift, hspu, jerk, press down, pull-up, snatch pull
Leave a comment
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
Posted in Programming
Tagged 3-position clean, Amanda, clean, curl, dumbbell curl, hang snatch, hspu, muscle-up, power snatch, snatch
Leave a comment
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
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
Posted in Programming
Tagged back squat, burpee, deadlift, deficit deadlift, double under, EMOM, front squat, HBBS, hspu
Leave a comment