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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: jerk
Friday 121123
Olympic 1) 5 x 3 tall clean, light, rest 60 seconds 2) 10 X 1 clean deadlift + 1 low-hang clean (below knee) + 1 jerk (split or power), 2 waves > 75% of Saturday’s max, rest 2 minutes Note: … Continue reading
Posted in Programming
Tagged burpee, clean deadlift, jerk, low-hang clean, tall clean
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Saturday 121020
Olympic Within 45 minutes, complete: 1) 10 x 1 snatch off blocks at low-hang (just below knees), as heavy as possible with perfect form, rest 60-90 seconds 2) 10 x 1 clean off blocks at low-hang (just below knees), as … Continue reading
Posted in Programming
Tagged clean from block, double under, jerk, jerk support, muscle-up, OHS, overhead pistol, pistol, rope climb, run, snatch from block
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Wednesday 120926
Olympic 1) 5 x 1, 3-position clean + 1 jerk (split or push), heavier than last week, rest 2 minutes (video, video, video) 2) 4 x 1 halting snatch deadlift + 1 snatch pull @ 110%, rest 60 seconds (video, … Continue reading
Posted in Programming
Tagged 3-position clean, C2B, double under, halting snatch deadlift, hspu, jerk, press down, pull-up, snatch pull
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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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Sunday 120805
Olympic 1) EMOM for 7 minutes, 2 jerk balances, light/moderate (work technique) (video) 2) 5 x 1 jerk @ 85% of last week, rest 2-3 minutes (video) Strength 3a) back squat (HB): 5 x 2 @ 90% of 1RM HBBS, … Continue reading
Posted in Programming
Tagged AMRAP, bike, bulgarian split squat, deadlfit, EMOM, HBBS, jerk, jerk balance, muscle-up, row, run, squat
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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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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
Posted in Programming
Tagged back squat, box jump, burpee, clean, double under, hammer, HBBS, jerk, jerk dip squat, jerk rack support, jerk support, muscle-up, OHS, power clean, squat, T2B, thruster
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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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