Tag Archives: row

Thursday 121115

***Sorry for the late post. The gremlins in the computer box went haywire.*** Olympic 1) 5 x 3 tall muscle clean, light, rest 60-90 seconds 2) 7 x 1 3-stop clean (knee, mid-hang, high-hang) + 1 high-hang clean, heavy but … Continue reading

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Tuesday 121106

This week marks the beginning of a 12 week modified Hatch (named for Gayle Hatch) squat cycle. You should have established a 1RM for each of the barbells squats, the low-bar, the high-bar and the front. ALL percentages in the … Continue reading

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Sunday 121104

Strength back squat (HB): 30 minutes to a 1RM Conditioning row 5k @ 65-70% of RPE

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Saturday 121027

Amid Glares, Female Weight Lifters Compete Watch this video… Strength back squat (LB): 30 minutes to a 1RM Note: Take no more than 3 legitimate attempts at a 1RM. Use the first 15 minutes of the 30 minutes to work … Continue reading

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Thursday 121018

Olympic 5 x 1 clean and jerk > 80% of heaviest clean and jerk from last week, rest 90-120 seconds Strength 1) bench press, 2 x 5(-2), 2 x 3(-2), 2 x 1(-1), heavy as possible, rest 2-3 minutes Note: … Continue reading

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Saturday 121013

Olympic 1) 10 X 1 snatch off blocks at mid-hang (middle of thigh) with perfect form, 2 waves > 75% of Thursday’s max, rest 60 seconds 2) 10 X 1 clean off blocks at mid-hang (middle of thigh) with perfect … Continue reading

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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

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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

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Wednesday 120829

Olympic 4 x 1 Starr Snatch Drill @ < 70% of 1RM snatch, rest as needed Note: The Starr Snatch Drill = 1 power snatch (pause at top) + 1 OHS, then drop the bar to floor + 1 hang … 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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