Monthly Archives: May 2013

Wednesday 130508

Olympic 1) 5 x 1, 1-stop clean (above knee) + 1 clean pull + 1 hang clean (above knee), moderate/heavy, rest 2-3 minutes 2) squat jerk (from rack or box): 5×1, as heavy as possible, rest as needed Conditioning A … Continue reading

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Tuesday 130507

Olympic 1) 5 x 1, 1-stop snatch (above knee) + 1 snatch pull + 1 hang snatch (above knee), heavy as possible, rest 2-3 minutes 2) snatch: 5×1 @ 80-85%, rest as needed Strength back squat (HB): 3 x 3 … Continue reading

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Sunday 130505

Olympic jerk: 10-12 minutes to build to a heavy single, then 3 x 3 @ 85%, rest as needed rest > 30 minutes Performance (Regional Simulation) Note: Perform these workouts as “all-out” competitive efforts as if they were the first … Continue reading

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Saturday 130504

Olympic 1) snatch: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max 2) clean and jerk: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at … Continue reading

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Thursday 130502

Power/Conditioning A EMOM for 8 minutes 1 power snatch + 1 hang snatch (full squat) @ 70-80% 6 lateral burpees over bar rest 2 minutes, then 7 minute AMRAP: 10 squat clean @ 95/65# 20 sit-ups Note: The standard for … Continue reading

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