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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: hspu
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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Wednesday 120808
Strength 1a) 5 x 3 back squat (LB) @ 75% of 3RM LBBS, rest 2-3 minutes 1b) 5 x 10 unweighted bulgarian split squats (5 each leg), rest 2 minutes Conditioning A EMOM for 10 minutes 2 power cleans @ … Continue reading
Posted in Programming
Tagged bulgarian split squat, clean, EMOM, handstand walk, hspu, LBBS, muscle-up, power clean, squat, wall ball
2 Comments
Wednesday 120801
This girl is simply stronger than you! And she’s less than 117lb. Yes, you should feel bad about yourself. Olympic 5 x 1, 3-position snatch, as heavy as possible, rest 2-3 minutes (video) 5 x 3 snatch pull @ 90% … Continue reading
Posted in Programming
Tagged 3-position snatch, hspu, ME, ring dip, ring row, run, snatch, snatch pull
3 Comments
Sunday 120729
Just a little inspiration from some strong people… Olympic 1RM jerk Note: After a thorough warmup, take only 3-4 legitimate attempts at a 1RM. Strength 5 x 2 high bar back squat @ 90-95% of 1RM HBBS, rest 2 min … Continue reading
Posted in Programming
Tagged AMRAP, HBBS, hill run, hspu, jerk, Ledesma, med ball clean, parallette, sprint, squat, T2B, T2R
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Thursday 120719
Strength 1) Back squat: 1 x 3 @ 90%, 1 x 3 @ 95%, 1 x 1 @ 100%, 2 x 1 @ 105% of 3RM, rest 2 – 3 min 2) Front squat: 5 x 2, heavier than last … Continue reading
Posted in Programming
Tagged back squat, bike, front squat, ghd, hspu, hug-a-twinkie, kbs, kettlebell, LBBS, muscle-up, Nate, reverse hyper, row, run, sit-up, squat
1 Comment
Tuesday 120717
Olympic Take 15 minute to work up to a heavy, not maximal, clean. Conditioning A EMOM for 5 min 1 clean grip deadlift @ 70-75% of above (video) 1 clean pull (video, video) 1 clean Then, 5 min amrap 5 … Continue reading
Saturday 120707
Strength 1) Back squat (high bar) 5 x 5 @ 75%, rest 2 to 3 minutes Midline/Skill 2a) 3 x 3 strict ring pullup to hold for 5 sec each OR, 3 x 3 strict ring pullup + 1 rock … Continue reading
Posted in Programming
Tagged clean, deadlift, handstand pushup, HBBS, hspu, King Kong, muscle-up, Outlaw, squat, squat clean
1 Comment
Tuesday 120619
Strength: MONTCLAIR 1) Take 20 minute to work up to a 1RM bench press. No more than 5 attempts (after warmup). MORRISTOWN 1) Take 20 minutes to work up to a 3RM power clean. No more than 3 attempts (after … Continue reading
Posted in Programming, Wod Log
Tagged bench press, clean, double under, drop snatch, handstand, hspu, kettlebell swing, muscle-up, power clean, pressing snatch balance, snatch balance, Sotts press
1 Comment
Thursday 120531
Strength: Bench press (2×5, 1×5+) Conditioning: 10 to 1 of hang power cleans @ 155# hspu Results: Strength: Dogged it on the bench. Two day of pressing in a row. So I thought I’d put more effort into the hspu … Continue reading
