Monthly Archives: January 2013

Sunday 130113

Strength front squat: 4×5 @ 65%, rest 1-2 minutes Conditioning 10 minute AMRAP 60 bar facing burpees 30 overhead squats @ 120/90# 10 muscle-ups rest 5 minutes 5 minute AMRAP 5 muscle-ups 15 overhead squats @ 120/90# 30 bar facing … Continue reading

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Saturday 130112

Olympic 1) 1 snatch pull + 1 snatch (mid-thigh) from blocks: 3 x 1 @ 75%, 2 x 1 @ 80%, rest as needed 2) clean pull + clean (mid-thigh) from blocks: 3 x 1 @ 75%, 2 x 1 … Continue reading

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Thursday 130110

Strength back squat (HB or LB): 1×5 @ 60%, 1×3 @ 70%, 1×2 @ 80%, 1×2 @ 90%, 1×1 @ 95%, rest up to 5 minutes per set. Complete all sets within 30 minutes. Conditioning With a running clock: On … Continue reading

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Wednesday 130109

Olympic 1) 5 x 1 power snatch + 1 hang (below-knee) snatch, heavy as possible, rest as needed 2) 10 x 1 snatch, 2 waves @ 75-80%, rest 60 seconds Strength men: 4 x ME(-2) kipping ring dips, rest 60 … Continue reading

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Tuesday 130108

Olympic 1) 5 x 1 power clean + 1 hang (below-knee) clean, heavy as possible, rest as needed 2) 10 x 1 clean, 2 waves @ 75-80%, rest 60 seconds Strength weighted pullup/chinup: 15 minutes to max for the day … Continue reading

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Sunday 130106

Strength back squat (LB): 2×5 @ 65%, 3×5 @ 70% Conditioning 5 minute AMRAP squat clean thruster / squat clean & jerk @ 165/105# Compare to Wednesday 110406. rest 5 minutes 5 minute AMRAP 21 wall balls @ 20/14# to … Continue reading

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Saturday 120105

Olympic/Conditioning With a running clock: On the initial minute, EMOM for 7 minutes: 20 double unders, then 1 clean (full squat) + jerk (split or power) @ moderate/heavy weight On the 10th minute, EMOM for 7 minutes: 20 double unders, … Continue reading

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Thursday 130103

Olympic 1) 5 x 2 snatch pulls + 2 hang snatch (power or full) < 70%, rest 2-3 minutes 2) 5 x 2 clean pulls + 1 hang clean (power or full) + 1 jerk < 70%, rest 2-3 minutes … Continue reading

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Wednesday 130102

Strength back squat (HB): 10 minutes to a heavy, not maximal, squat Conditioning For reps: ME

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