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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: good morning
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 121010
Olympic EMOM for 7 minutes 1 power snatch + 1 hang (high) snatch @ 75% of Saturday’s max Rest AT LEAST 5 minutes, then EMOM for 7 minutes 1 power clean + 1 hang (high) clean @ 75% of Tuesday’s … Continue reading
Posted in Programming
Tagged ab wheel, double under, EMOM, good morning, hang clean, hang snatch, Open 11.3, power clean, power snatch, row
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Thursday 120927
Strength/Midline 1) back squat (LB): 1 x 6 @ 80%, 1 x 4 @ 85%, 1 x 4 @ 90%, 2 x 2 @ 95%, rest AT LEAST 3 minutes 2a) 3 x 5 good mornings @ 40-50% of 1RM … Continue reading
Posted in Programming
Tagged back squat, bulgarian split squat, depth jump, good morning, LBBS, T2B
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Wednesday 120905
Strength/Midline 1) back squat (LB): 1 x 20 @ 50% of 1RM, 1 x 15 @ 60%, 1 x 10 @ 70%, 1 x 5 @ 80%, rest exactly 2 minutes 2a) 3 x 10 barbell calf raise, use weight … Continue reading
Posted in Programming
Tagged ab wheel, back squat, calf raise, good morning, LBBS, Pendlay row, ring dip, shoulder touch
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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
Posted in Programming
Tagged box jump, C2B, depth box jump, double under, good morning, handstand, hspu, knee up, OHS, pull-up, row, run
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Sunday 120715
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
Posted in Programming
Tagged 2-for-1 wall ball, double under, good morning, jerk, jerk dip squat, jerk rack support, jerk support, rack jerk, run, sprint, wall ball
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Thursday 120517
Venti iced green tea, no syrup. #yeahme! Weightlifting 1) 7X1 3 Position Snatch (low to high), light/moderate – rest 60 sec. Strength 2a) 3 X 15 Overhead Press @ 115# – rest 60 sec. 2b) 3 X 8 Good … Continue reading
