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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
Tag Archives: clean
Saturday 121117
Olympic 1) snatch: 20 minutes to max for day 2) clean and jerk: 20 minutes to max for day Movement Integrity/Midline/Skill NOT for time: 3 rounds 10 D-ball 2-hand shot put tosses, light, 5 each side (video) 10 hip touches, … Continue reading
Thursday 121115
***Sorry for the late post. The gremlins in the computer box went haywire.*** Olympic 1) 5 x 3 tall muscle clean, light, rest 60-90 seconds 2) 7 x 1 3-stop clean (knee, mid-hang, high-hang) + 1 high-hang clean, heavy but … Continue reading
Posted in Programming
Tagged 3-segment clean, 3-stop clean, bike, clean, high hang, high hang clean, row, snatch grip push press, tall muscle clean
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Tuesday 121106
This week marks the beginning of a 12 week modified Hatch (named for Gayle Hatch) squat cycle. You should have established a 1RM for each of the barbells squats, the low-bar, the high-bar and the front. ALL percentages in the … Continue reading
Tuesday 121023
Olympic clean: 15 minutes to max for day Strength back squat (LB): 5 x 3 @ 75%, rest 2 minutes Conditioning 15 minute AMRAP 3 power cleans @ 65% of max BUT NOT LESS THAN 155/105# 10 snatch-style kettlebell swings … Continue reading
Posted in Programming
Tagged back squat, clean, good morning, hand release push-up, hrpu, kbs, LBBS, max for day, power clean, push up
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Wednesday 121003
Olympic 1) clean and jerk: 20 minutes to max for day 2) 4 x 1 high hang clean @ 85-88% (of C&J max for day), rest 60-90 seconds Strength 3) 4 x 3 push press @ 10X2, heavier than last … Continue reading
Posted in Programming
Tagged box jump, clean, clean and jerk, hing hang clean, hug-a-twinkie, l-sit, push press
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Thursday 120920
The crew at The Pump Games… Olympic 1) 5 x 1 3-position snatch, heavy as possible, rest 2 minutes 2) 4 x 1 power clean + 1 hang clean + 1 jerk (push or split) @ > 75%, rest 2 … Continue reading
Posted in Programming
Tagged 3-position snatch, clean, hang clean, heaving snatch balance, power clean, row, run, snatch, thruster
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Tuesday 120918
Guerrilla girls, Amy, Erin and Mickey at The Pump Games this past weekend. Congrats to all my girls and to Amy for her podium finish. Olympic 1) 5 x 1, 3-position clean, heavy as possible, rest 2 minutes 2) 4 … Continue reading
Posted in Programming
Tagged 3-position clean, Amanda, clean, curl, dumbbell curl, hang snatch, hspu, muscle-up, power snatch, snatch
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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
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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
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