Tag Archives: pull-up

Wednesday 121121

Strength 1) back squat (LB): 1×8 @ 65%, 1×8 @ 70%, 1×6 @ 80%, 1×6 @ 85%, rest 2-3 minutes 2) front squat: 1×5 @ 60%, 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%, rest 60 seconds Movement Integrity/Midline/Skill … Continue reading

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Sunday 121118

Strength 1) back squat (HB): 1×10 @ 60%, 1×8 @ 70%, 1×8 @ 75%, 1×8 @ 80%, rest 2-3 minutes 2) front squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%, rest 60 seconds Conditioning 5 rounds 15 pull-ups … Continue reading

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Tuesday 121113

Olympic 1) 5 x 3 tall muscle snatch, light, rest 60 seconds (video) 2) 7 x 1 3-stop snatch (below knee, mid-hang, high-hang) + 1 high-hang snatch, heavy but not maximal, rest 2 minutes (video: shows different stop points than … 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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Thursday 121011

Olympic 1) snatch: Within 15 minutes, 3 attempts at max for the day 2) snatch: 1 x 2 @ 70%, 2 x 1 @ 80%, 1 x 1 @ 90%, rest 2 minutes 3) 4 x 3 heaving snatch balance, … Continue reading

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Saturday 121006

Olympic snatch: 20 minutes to max for day clean and jerk: 20 minutes to max for day Strength/Skill/Midline NOT for time: 5 rounds 5 banded bench press, increase load by 5% from last week 10 “butterfly” pull-ups Conditioning 10 minute … 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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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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Tuesday 120904

Olympic 5 x 1 snatch deadlift + 1 snatch pull + 1 snatch, heavy as possible, rest 60 seconds Note: During the pull portion of the complex, do not extend at the ankles. Keep heels planted. Strength 1a) 4 x … Continue reading

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Tuesday 120828

Strength EMOM for 7 minutes, 2 back squats (HB) @ < 60% of 1RM Note: Concentrate on maximal bar speed. Conditioning 8 minute AMRAP 5 pullups 10 push ups 15 squats Skill 10 minutes to practice skill of choice. Treat … Continue reading

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