Tag Archives: clean

Saturday 121117

Posted on November 16, 2012 by Ben

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 →

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Thursday 121115

Posted on November 14, 2012 by Ben

***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 →

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Tuesday 121106

Posted on November 5, 2012 by Ben

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 →

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Tuesday 121023

Posted on October 22, 2012 by Ben

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 →

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Wednesday 121003

Posted on October 2, 2012 by Ben

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 →

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Thursday 120920

Posted on September 19, 2012 by Ben

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 →

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Tuesday 120918

Posted on September 17, 2012 by Ben

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 →

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Thursday 120830

Posted on August 29, 2012 by Ben

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 →

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Saturday 120825

Posted on August 24, 2012 by Ben

Olympic 1) snatch: 3 attempts at max for the day, then 4 x 1 @ > 85% 2) clean: 3 attempts at max for the day, then 4 x 1 @ > 85% Note: Take no more than 20 minutes … Continue reading →

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Thursday 120823

Posted on August 22, 2012 by Ben

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 →

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