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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: thruster
Thursday 121004
Olympic thruster (from floor): 15 minutes, heavy single, but not maximal Strength 3 x 2 back squat (LB) @ 85%, rest 2-3 minutes Midline/Skill 5 minute AMRAP strict, false-grip, muscle-ups Or, if you do not have muscle-ups, 5 minute AMRAP … Continue reading
Posted in Programming
Tagged back squat, LBBS, muscle-up, ring dip, sit-up, thruster
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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
Posted in Programming
Tagged 3-position snatch, clean, hang clean, heaving snatch balance, power clean, row, run, snatch, thruster
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Saturday 120901
Strength thruster, 20 minutes to max for the day Skill For 1 hour, slowly work through any one or multiple skills, or any movements, of your choosing. Treat this as a rest, recovery and skill acquisition week. Do NOT be … Continue reading
Wednesday 120815
Strength 1) back squat (LB) 3 x 5 @ 75%, 2 x 3 @ 80% of 1RM, immediately to 2) 5 x ME broad jumps w/ medball @ 20/14#, rest AT LEAST 3 minutes Conditioning A 7 x 1 min … Continue reading
Posted in Programming
Tagged back squat, broad jump, LBBS, saw row, side chop, squat, squat clean, squat clean thruster, thruster
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Saturday 120804
Olympic snatch: 3 attempts at max for the day, then, 4 x 1 @ 85% of max clean: 3 attempts at max for the day, then, 4 x 1 @ 85% of max Conditioning A EMOM for 31 minutes, alternating … Continue reading
Posted in Programming
Tagged box jump, carry, clean, dumbbell, EMOM, M4D, rope climb, shuttle run, snatch, thruster
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Sunday 120722
Olympic 4 x 5 sec hold, Jerk rack support, as heavy as possible, 60 sec rests 4 x 3 Jerk dip squat, as heavy as possible, 60 sec rests 4 x 5 sec hold, Jerk support, as heavy as possible, … Continue reading
Posted in Programming
Tagged back squat, box jump, burpee, clean, double under, hammer, HBBS, jerk, jerk dip squat, jerk rack support, jerk support, muscle-up, OHS, power clean, squat, T2B, thruster
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Saturday 120623
Strength: Montclair & Morristown 1) 5 x 2 Clean grip deadlift + 1 full clean + 3 Front squat @ 13X1, heavy as possible, rest 2 to 3 minutes Notes: Perform front squats as follows, 1 second down. 3 second … Continue reading
Posted in Programming
Tagged clean, clean deadlift, front squat, ring dip, ring row, squat clean thruster, thruster
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