Tag Archives: row

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

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Sunday 120812

Strength/Midline/Skill 1a) 4 x 3 good mornings @ 40 – 50% of HBBS 1RM, rest 60 seconds 1b) 4 x 5 weighted hanging knee ups, as heavy as possible, rest 60 seconds 1c) 4 x 2 depth box jumps, rest … Continue reading

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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

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Sunday 120805

Olympic 1) EMOM for 7 minutes, 2 jerk balances, light/moderate (work technique) (video) 2) 5 x 1 jerk @ 85% of last week, rest 2-3 minutes (video) Strength 3a) back squat (HB): 5 x 2 @ 90% of 1RM HBBS, … Continue reading

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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

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Wednesday 120725

Strength 1) Back squat (LB): 1 x 3 @ 90%, 1 x 1 @ 100%, 1 x 1 @ 105%, 1 x 1 @ 110%, 1 x 1 @ 105%, based off 3RM LBBS, rest at least 3 min between … Continue reading

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Tuesday 120724

Olympic 1) 5 x 1, 3-position snatch, as heavy as possible, 2-3 min rest (video) 2) 3 x 2 heaving snatch balance, as heavy as possible, 2-3 min rest (video) Note: Notice the difference between a heaving snatch balance and … Continue reading

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Thursday 120719

Strength 1) Back squat: 1 x 3 @ 90%, 1 x 3 @ 95%, 1 x 1 @ 100%, 2 x 1 @ 105% of 3RM, rest 2 – 3 min 2) Front squat: 5 x 2, heavier than last … Continue reading

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Wednesday 120718

Olympic 1) 3 x 5 snatch balance, as heavy as possible, rest 60 sec (video) 2) Take 10 minute to work up to a heavy snatch. Note: Notice the difference between a snatch balance and a heaving snatch balance. Strength/Midline … Continue reading

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Tuesday 120710

Olympic 5 x Pendlay Halting snatch drill Strength Push press 5×3 @ 50% of 1RM, 60 sec rests Conditioning A 12 Minute AMRAP 7 Ring push-ups (feet elevated) 7 KBS 24kg/16kg (perfectly vertical, Games standard) 7 Ring rows (feet elevated) … Continue reading

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