A. Hang Snatch3x1@ 80%
B. Hang clean + clean
3x1+1 @ 80%
C. Kettle bell Swings
3x15. Heavy and explosive as possible - double if need be
2017 01 04
15m Aerobic warmup
*2mins wall hip stretch
*2mins couch stretch r /l
*2min lat/pec stretch r/l
*5min
5 duck walks forward / back
5 burpees with a
Bear crawl 10yrds out / back
5 ring rows
A. Back Squat
3x5 @ 85% of your 1Rm
B. Front Squat
3x3 @ 90% of your 1Rm
C. Push Press
2x2
2017 01 02
AMATEUR
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
COLLEGIATE
POWER SNATCH 2 RM
CONDITIONING
As many rounds as possible in 10 minutes: One Arm Walking DB Lunge - 25 yards One Arm Hang Power Clean - 10 rep
2016 12 29
AMATUER
BACK SQUAT 3×5 add 5 pounds to whatever you did Monday.
BENCH PRESS 3×5 Add 2.5 pounds to your bench for 3×5.
COLLEGIATE
BACK SQUAT 2 RM, 1 x max reps @ 80% of 2 RM
BENCH PRESS 3x5 @ 80% of 1 RM
CONDITIONING
10 Rounds of Every 45 seconds Sprint 60 yards
2016 12 28
AMATEUR
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
COLLEGIATE
DEADLIFT 5 RM, 1 x max reps @ 80% of 5 RM
CONDITIONING
Complete 7 rounds: Ring Pull Ups 10 Hollow Rocks
then...
For time: 100 Ball Slams 40/30 lbs
2016 12 26
AMATEUR
BACK SQUAT 3×5 Add 5 pounds to whatever you did last time.
COLLEGIATE
FRONT SQUAT 5x3 @ 90% of 3 RM
CONDITIONING
Complete 4 rounds: Isometric Hold Top of Ring Push Up - 30 seconds 185 lbs/125 lbs - Anyway Overhead - Max Reps
2016 12 26
A. Hang Snatch
5x1@ 80%
B. Hang clean + clean
5x1+1 @ 80%
C. Kettle bell Swings
3x12 Heavy and explosive as possible - double if need be
2016 12 26
Robby coaching tonight :)
7mins self warm up
15min Aerobic warm up
** 30s forward leaning rest on rings or pillar hold
**30 double unders or 60 singles
**10 kelso shrugs each side R/L (not sure they have done these before )
**5 alternate lunges right leg forward and back / left leg forward and back
A. Back Squat
5x5 @ 85% of your 1Rm
B. Front Squat
5x3 @ 90% of your 1Rm
C. Push Press
3x2
2016 12 26
AMATEUR
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
COLLEGIATE
POWER CLEAN 2x3 @ 80% 2x3 @ 85% 2x2 @ 90% (of 1 RM)
CONDITIONING
Complete 10 rounds: Sprint 40 yards *Rest 45 seconds between sprints
2016 12 22
MERRY CHRISTMAS TOMORROW ...
If there is open gym you could do your oly work!!! Make sure to check the website!!
Saturday 12.17.16
A. Snatch
2x1 75-80-85% of 1 rm
B. Clean and Jerk
2x1+1 75-80-85% of 1 rm
C. Clean grip dead lift
1x5 @ 100% of CJ
D. If Time remaining get in a little cardio
2-3 rds of 80-90% effort
5 min row or bike
- rest 5 mins btwn each round -
2016 12 21