Monthly Archives: July 2012

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 120717

Olympic Take 15 minute to work up to a heavy, not maximal, clean. Conditioning A EMOM for 5 min 1 clean grip deadlift @ 70-75% of above (video) 1 clean pull (video, video) 1 clean Then, 5 min amrap 5 … Continue reading

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Programming for the week of 120716

Programming for the week of 120716.

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Sunday 120715

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

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Saturday 120714

Olympic 1) 5×1 Snatch from blocks at high hang (hip), as heavy as possible, rest as needed 2) 5×1 Clean from blocks at high hang (hip), as heavy as possible, rest as needed Note: Take no more than 30 minutes … Continue reading

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Thursday 120712

Olympic 5 x Pendlay halting clean drill Strength 9×3 Close grip bench @ 50% of 1RM 60 sec rests Midline/Skill 10 minute practice 1) Bar muscle-up, OR 2) Ring muscle-up, OR 3) Handstand walk for distance, OR 4) “Kiss The … Continue reading

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Wednesday 120711

Strength Squat 1×5 @ 80% 1×3 @ 90% 1×2 @ 95% 1×2 @ 100% of 3RM 2-3 min rests Front squat 5×2 @ 75-85% of 3RM 60 sec rests Conditioning A EMOM for 9 Minutes 5 Deadlifts @ 70% of … Continue reading

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Training For The Inevitable

This is 2012 Games week people. Finally. I can only imagine the excitement the participants are feeling right now. I know what I felt at the Home Depot Center back in 2010 when Guerrilla Fitness sent a team there. Besides … 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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Programming for the week of 120709

Programming for the week of 120709.

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