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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: row
Thursday 121115
***Sorry for the late post. The gremlins in the computer box went haywire.*** Olympic 1) 5 x 3 tall muscle clean, light, rest 60-90 seconds 2) 7 x 1 3-stop clean (knee, mid-hang, high-hang) + 1 high-hang clean, heavy but … Continue reading
Posted in Programming
Tagged 3-segment clean, 3-stop clean, bike, clean, high hang, high hang clean, row, snatch grip push press, tall muscle clean
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Tuesday 121106
This week marks the beginning of a 12 week modified Hatch (named for Gayle Hatch) squat cycle. You should have established a 1RM for each of the barbells squats, the low-bar, the high-bar and the front. ALL percentages in the … Continue reading
Sunday 121104
Strength back squat (HB): 30 minutes to a 1RM Conditioning row 5k @ 65-70% of RPE
Saturday 121027
Amid Glares, Female Weight Lifters Compete Watch this video… Strength back squat (LB): 30 minutes to a 1RM Note: Take no more than 3 legitimate attempts at a 1RM. Use the first 15 minutes of the 30 minutes to work … Continue reading
Posted in Programming
Tagged Annie, back squat, bench press, deadlift, double under, LBBS, row, sit-up
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Thursday 121018
Olympic 5 x 1 clean and jerk > 80% of heaviest clean and jerk from last week, rest 90-120 seconds Strength 1) bench press, 2 x 5(-2), 2 x 3(-2), 2 x 1(-1), heavy as possible, rest 2-3 minutes Note: … Continue reading
Posted in Programming
Tagged back squat, bench press, calf raise, clean and jerk, LBBS, row, run
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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 120920
The crew at The Pump Games… Olympic 1) 5 x 1 3-position snatch, heavy as possible, rest 2 minutes 2) 4 x 1 power clean + 1 hang clean + 1 jerk (push or split) @ > 75%, rest 2 … Continue reading
Posted in Programming
Tagged 3-position snatch, clean, hang clean, heaving snatch balance, power clean, row, run, snatch, thruster
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Wednesday 120829
Olympic 4 x 1 Starr Snatch Drill @ < 70% of 1RM snatch, rest as needed Note: The Starr Snatch Drill = 1 power snatch (pause at top) + 1 OHS, then drop the bar to floor + 1 hang … Continue reading
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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