Monthly Archives: October 2012

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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Wednesday 121017

Midline/Skill/Movement Integrity NOT for time: 5 rounds within 15 minutes: 10-15 knees to elbows 10-15 GHD hip extensions then, 5 rounds within 15 minutes: 10-15 meters of hand stand walks OR 3-5 “Kiss The Wall”s 10-15 box jumps 24/20″ Note: … Continue reading

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Tuesday 121016

Olympic 5 x 1 snatch > 80% of heaviest snatch from last week, rest 90-120 seconds Strength 4 x 3 strict press, as heavy as possible, rest 60 seconds front squat: 2 x 2 @ 85%, 1 x 1 @ … Continue reading

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Sunday 121014

I May Not Know Diddly… But I Know Squat Strength back squat (HB): 1 x 4 @ 80%, 1 x 3 @ 85%, 1 x 2 @ 90%, 1 x 2 @ 95%, 2 x 1 @ 100%, rest 2-3 … 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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Thursday 121011

Olympic 1) snatch: Within 15 minutes, 3 attempts at max for the day 2) snatch: 1 x 2 @ 70%, 2 x 1 @ 80%, 1 x 1 @ 90%, rest 2 minutes 3) 4 x 3 heaving snatch balance, … 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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Tuesday 121009

Olympic 1) clean and jerk: Within 15 minutes, 3 attempts at max for the day 2) clean and jerk: 1 x 2 @ 70%, 2 x 1 @ 80%, 1 x 1 @ 90%, rest 2 minutes 3) 4 x … Continue reading

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Sunday 121007

Strength back squat (HB): 20 minutes, heavy single, but not maximal Strength/Midline/Skill NOT for time 5 rounds 3 deficit deadlift @ 75-85% 5 overhead D-ball throws for “distance” @ 40/20# Note: Note: For the deadlifts use 35# plates to create … Continue reading

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Saturday 121006

Olympic snatch: 20 minutes to max for day clean and jerk: 20 minutes to max for day Strength/Skill/Midline NOT for time: 5 rounds 5 banded bench press, increase load by 5% from last week 10 “butterfly” pull-ups Conditioning 10 minute … Continue reading

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