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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: pull-up
Sunday 121118
Strength 1) back squat (HB): 1×10 @ 60%, 1×8 @ 70%, 1×8 @ 75%, 1×8 @ 80%, rest 2-3 minutes 2) front squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%, rest 60 seconds Conditioning 5 rounds 15 pull-ups … Continue reading
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Tagged back squat, double under, front squat, HBBS, kettlebell, pull-up
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Tuesday 121113
Olympic 1) 5 x 3 tall muscle snatch, light, rest 60 seconds (video) 2) 7 x 1 3-stop snatch (below knee, mid-hang, high-hang) + 1 high-hang snatch, heavy but not maximal, rest 2 minutes (video: shows different stop points than … Continue reading
Posted in Programming
Tagged 3-stop snatch pull, box jump, high hang, Pendlay row, pull-up, shoulder-to-overhead, tall muscle snatch
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Thursday 121011
Olympic 1) snatch: Within 15 minutes, 3 attempts at max for the day 2) snatch: 1 x 2 @ 70%, 2 x 1 @ 80%, 1 x 1 @ 90%, rest 2 minutes 3) 4 x 3 heaving snatch balance, … Continue reading
Posted in Programming
Tagged Cindy, heaving snatch balance, kipping ring dip, max, pull-up, push up, ring dip, run, shoulder touch, snatch, snatch balance, snatch max, squat
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Saturday 121006
Olympic snatch: 20 minutes to max for day clean and jerk: 20 minutes to max for day Strength/Skill/Midline NOT for time: 5 rounds 5 banded bench press, increase load by 5% from last week 10 “butterfly” pull-ups Conditioning 10 minute … Continue reading
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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Sunday 120923
Strength back squat (HB): 1 x 8 @ 65%, 1 x 6 @ 75%, 1 x 4 @ 85%, 1 x 4 @ 90%, rest 2-3 minutes Note: Back squat is based on 1RM of HBBS or 90% of 1RM … Continue reading
Posted in Programming
Tagged back squat, burpee, front squat, power clean, pull-up, squat
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Tuesday 120904
Olympic 5 x 1 snatch deadlift + 1 snatch pull + 1 snatch, heavy as possible, rest 60 seconds Note: During the pull portion of the complex, do not extend at the ankles. Keep heels planted. Strength 1a) 4 x … Continue reading
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Tagged pull-up, push press, run, snatch, snatch deadlift, snatch pull
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Tuesday 120828
Strength EMOM for 7 minutes, 2 back squats (HB) @ < 60% of 1RM Note: Concentrate on maximal bar speed. Conditioning 8 minute AMRAP 5 pullups 10 push ups 15 squats Skill 10 minutes to practice skill of choice. Treat … Continue reading
Posted in Programming
Tagged Cindy, EMOM, HBBS, pull-up, push up, recovery, rest, squat
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