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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: muscle-up
Wednesday 121031
Midline/Skill NOT for time: 5 rounds 2 skin-the-cat (image, image) 5 parallette pass throughs (video) Conditioning EMOM for 15 minutes 3 power cleans @ 225/150# 3 muscle-ups
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Tagged EMOM, muscle-up, parallete pass through, power clean, skin the cat
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Sunday 121021
Strength 1) back squat (HB): 1 x 3 @ 90%, 2 x 2 @ 95%, 2 x 1 @ 100%, 1 x 1 @ 105%, rest 2-3 minutes 2) 4 X 25 meter prowler push @ 45/25#, rest as needed … Continue reading
Posted in Programming
Tagged back squat, burpee, burpee over box jump, carry, deadlift, HBBS, muscle-up, pinch plate carry, prowler push, Regionals, T2B, wall ball
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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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Thursday 121004
Olympic thruster (from floor): 15 minutes, heavy single, but not maximal Strength 3 x 2 back squat (LB) @ 85%, rest 2-3 minutes Midline/Skill 5 minute AMRAP strict, false-grip, muscle-ups Or, if you do not have muscle-ups, 5 minute AMRAP … Continue reading
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Tagged back squat, LBBS, muscle-up, ring dip, sit-up, thruster
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Tuesday 120918
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
Posted in Programming
Tagged 3-position clean, Amanda, clean, curl, dumbbell curl, hang snatch, hspu, muscle-up, power snatch, snatch
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Tuesday 120821
Olympic 2 position snatch (full + hang/mid-thigh), 2 x 1 @ 75%, 80%, 85% each of hang snatch max from last week, rest 2 minutes Strength 4 x 4 snatch-grip push press, as heavy as possible, rest 2 minutes Conditioning … Continue reading
Posted in Programming
Tagged 2-position snatch, burpee, interval, muscle-up, push press, run, snatch grip push press
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Tuesday 120814
Get to know Denny: Olympic 1) hang snatch (mid-thigh), 12 minutes to max for the day (video) 2) 2-position snatch (from ground + hang, mid-thigh), 2 x 2 @ 80%, 2 x 2 @ 85%, rest 2 min Conditioning A … Continue reading
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
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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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