Facebook
-
Recent Posts
Recent Comments
- Yvonne Harper on 130801
- Ben on Sunday 130512
- MD on Sunday 130512
- Ayo J. Falae on Strategy for Open Workout 13.3
- KMP on Tuesday 130319
Archives
Categories
Tags
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
Monthly Archives: August 2012
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
Thursday 120830
Olympic 4 x 1 Starr Clean Drill @ < 70% of 1RM + 1 jerk at the end of each sequence, rest as needed Note: The Starr Clean Drill = 1 power clean (pause at top) + 1 front squat, … Continue reading
Posted in Programming
Tagged clean, double under, Flight Simulator, recovery, rest, Starr
Leave a comment
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
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
Posted in Programming
Tagged Cindy, EMOM, HBBS, pull-up, push up, recovery, rest, squat
Leave a comment
Sunday 120826
Strength 1) front squat, 15 minutes to max for the day 2) 5 x 4 front squat 1&1/4 @ 70% of 1RM, rest 2-3 minutes (video) Olympic 3) EMOM for 7 minutes, 2 jerk balances, light/moderate weight (video) 4) 5 … Continue reading
Posted in Programming
1 Comment
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
Posted in Programming
Tagged clean, deficit hspu, ghd, hang clean, hspu, jerk, kbs, OHS, parallette, push jerk, row, sit-up, snatch balance, sprint
1 Comment
Wednesday 120822
Strength back squat (LB): 3 x 5 @ 77%, 2 x 3 @ 82% of 1RM, immediately to 5 x 5 weighted pull-up, as heavy as possible, rest AT LEAST 3 minutes Conditioning A partner wod: 5 rounds: 100 double … Continue reading
Posted in Programming
Tagged ab roll, back squat, double under, LBBS, plate hold, pull-up, squat, TGU, weighted pull-up
Leave a comment
Tuesday 120821
Olympic 2 position snatch (full + hang/mid-thigh), 2 x 1 @ 75%, 80%, 85% each of hang snatch max from last week, rest 2 minutes Strength 4 x 4 snatch-grip push press, as heavy as possible, rest 2 minutes Conditioning … Continue reading
Posted in Programming
Tagged 2-position snatch, burpee, interval, muscle-up, push press, run, snatch grip push press
Leave a comment
Sunday 120819
Strength 1) back squat (HB): 5 x 8 @ 70% 1RM, rest 2 minutes 2) 5 x 4 front squat 1&1/4, as heavy as possible, rest 2 minutes (video, video) Note: Back squat is based on 1RM of HBBS or … Continue reading
Posted in Programming
Tagged back squat, burpee, deadlift, deficit deadlift, double under, EMOM, front squat, HBBS, hspu
Leave a comment
