Monthly Archives: February 2013

Thursday 130214

Olympic snatch: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max 5 x 1 snatch deadlift + 1 snatch (just above ankles), 85-90% of max or heaviest “good” miss Conditioning 18 x … Continue reading

Posted in Programming | Leave a comment

How We Train During The Open

The Open is upon us. We are now set at exactly three weeks, 21 days, until workout 13.1 is announced. As March 6 approaches, anxiety for some of you rises. I’m fielding questions from those of you following that seem … Continue reading

Posted in Programming, Words | Leave a comment

Wednesday 130213

Strength back squat (HB) + squat jump: 1×5 @ 60% + 1×5, 1×5 @ 70% + 1×5, 2×5 @ 75% + 2×5, rest 1-2 minutes Note: Perform the back squats, rack the weight, then immediately perform the squat jumps (unweighted). … Continue reading

Posted in Programming | Leave a comment

Tuesday 130212

Olympic clean and jerk: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max Strength bench press: 2×5(-1), 3×3(-1), 1×10+, rest 60-90 seconds Note: On the bench press choose the heaviest weight you … Continue reading

Posted in Programming | Leave a comment

Sunday 130210

Strength back squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%, rest 1-2 minutes rest > 15 minutes/full recovery Conditioning Proceed through the following sequence within 10 minutes: 30 snatches @ 75/45# 30 snatches @ 135/75# 30 snatches @ … Continue reading

Posted in Programming | Leave a comment

Saturday 130209

Olympic 1) 7 x 1 3-position snatch OR clean (floor, knee, hip), as heavy as possbile, rest 2 minutes 2) jerk: 12 minutes to max for the day, perform no more than 6 reps Conditioning A 18 x 20:20, alternating … Continue reading

Posted in Programming | Leave a comment

Thursday 130207

Olympic 1) snatch: 12 minutes to max for day, perform no more than 6 reps 2) 3 x 3 snatch @ 80-85%, rest 2-3 minutes Conditioning With running clock: Touch and go clean and jerk. On the initial minute: set … Continue reading

Posted in Programming | Leave a comment

Wednesday 130206

Strength 1) back squat (LB or HB): 1×5 @ 60%, 1×3 @ 70%, 1×2 @ 80%, 1×2 @ 90%, 1×1 @ 95%, 1×1 @ 103%, rest up to 5 minutes 2a) 5 x 2 snatch balance, as heavy as possible, … Continue reading

Posted in Programming | Leave a comment

Tuesday 130205

Olympic 1) 1-stop snatch pull (above knee): 1×3 @ 95%, 2×3 @ 100%, 2×3 @ 105%, rest 2-3 minutes 2) clean and jerk: 12 minutes to max for day, perform no more than 6 reps 3) 3 x 3 cleans … Continue reading

Posted in Programming | Leave a comment