Tag Archives: double under

Sunday 120902

Conditioning Choose 1: WOD A 10 alternating DB snatches (5 R / 5 L) @ 75/50# 5 Burpees farmer’s carry w/DB 20m 10 DB snatches 10 burpees farmer’s carry w/DB 20m 10 DB snatches 15 burpees farmer’s carry w/DB 20m … Continue reading

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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

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Wednesday 120822

Strength back squat (LB): 3 x 5 @ 77%, 2 x 3 @ 82% of 1RM, immediately to 5 x 5 weighted pull-up, as heavy as possible, rest AT LEAST 3 minutes Conditioning A partner wod: 5 rounds: 100 double … Continue reading

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Sunday 120819

Strength 1) back squat (HB): 5 x 8 @ 70% 1RM, rest 2 minutes 2) 5 x 4 front squat 1&1/4, as heavy as possible, rest 2 minutes (video, video) Note: Back squat is based on 1RM of HBBS or … Continue reading

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Sunday 120812

Strength/Midline/Skill 1a) 4 x 3 good mornings @ 40 – 50% of HBBS 1RM, rest 60 seconds 1b) 4 x 5 weighted hanging knee ups, as heavy as possible, rest 60 seconds 1c) 4 x 2 depth box jumps, rest … Continue reading

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Tuesday 120807

Olympic 1) 3-position snatch: 2 x 3 @ 75%, 2 x 3 @ 80% of 1RM, rest 2 minutes 2) 12 minute to establish max for the day, snatch balance Conditioning A 100 double unders Then 4 rounds 5 full … Continue reading

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Thursday 120802

Are you planning to make it to your Regional in 2013? Olympic 5 x 1, 3 position clean, as heavy as possible, rest 2-3 minutes (video) 5 x 3 clean pull @ 90% of 1RM clean, rest 60 seconds (video) … Continue reading

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Tuesday 120724

Olympic 1) 5 x 1, 3-position snatch, as heavy as possible, 2-3 min rest (video) 2) 3 x 2 heaving snatch balance, as heavy as possible, 2-3 min rest (video) Note: Notice the difference between a heaving snatch balance and … Continue reading

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Sunday 120722

Olympic 4 x 5 sec hold, Jerk rack support, as heavy as possible, 60 sec rests 4 x 3 Jerk dip squat, as heavy as possible, 60 sec rests 4 x 5 sec hold, Jerk support, as heavy as possible, … Continue reading

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Wednesday 120718

Olympic 1) 3 x 5 snatch balance, as heavy as possible, rest 60 sec (video) 2) Take 10 minute to work up to a heavy snatch. Note: Notice the difference between a snatch balance and a heaving snatch balance. Strength/Midline … Continue reading

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