Remember we are deloading for our
IN HOUSE OLY COMP THIS FRIDAY NIGHT !!! Everyone try to be there :)
A. Snatch 1x1 @ 75%
B. Clean and Jerk 1x1 @ 70%
2016 12 05
A lot of warm up !! Come prepared to roll out get Loose and hit these 1Rm !
We will also be moving through some clean and jerk skill work tonight :)
A. Front squat -1 Rm
B. Push press - 1Rm
2016 12 05
AMATEUR
BACK SQUAT 3×5 Add 5 pounds to whatever you did last time.
PRESS 3×5 Add 2.5 pounds to whatever you did last time.
COLLEGIATE
FRONT SQUAT Work up to a 5 reps max. Then cut it back 20% and do one set of max reps.
PRESS 5. 5. 5. 5. 5 Work up to a heavy 5 reps.
CONDITIONING
5 Rounds
20 BALL SLAMS 20 LOW BOX LATERAL PLYO SKIERS, 1 RT + 1 LT = 1 Rep
2016 12 04
AMATEUR
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
CHIN UPS 3x MAX Reps Rest 3 minutes between sets.
COLLEGIATE
DL TO PC COMPLEX, perform 3 DL then 3 PC 3. 3. 3. 3. 3 Work up to the heaviest set of 3 reps.
DYNAMIC STEP UPS 10. 10. 10. 10. 10 After each set, perform 10Rt/Lt DYNAMIC STEP UPS.
CONDITIONING
8 Rounds 3 BACK SQUAT, Use 80% of your most recent 5 RM or 3x5 5 BURPEE BOX JUMPS
2016 12 01
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
BOX JUMP 1. 1. 1. 1. 1 Work up to a big single.
CLOSE GRIP BENCH 10. 10. 10 Work up to a heavy 10 reps.
CONDITIONING
5 ROUNDS 20 FLOOR PRESS 30 BENT OVER ROW W/ 2 DBS
2016 11 30
AMATEUR
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
STRICT PULL UPS 3x MAX Reps Rest 3 minutes between sets.
COLLEGIATE
HANG CLEAN 2. 2. 2. 2. 2 Work up to a heavy 2 reps.
STRICT PULL UPS 3x MAX Reps Rest 3 minutes between sets.
CONDITIONING
12 Min AMRAP 10 SUPINE RING PULL UP 10 TRUE PUSH UPS 20 DOUBLE UNDERS
2016 11 28
A. Back squat
1RM
B. Clean & Jerk (HEAVY AND FAST)
3x1
C. Jerk + Overhead split squat
3x1
D. Clean from hip
1Rm
2016 11 28
A. Snatch Push Press 3x1
B. Snatch + OHS
3x1+1
C. Snatch High Pull from above knee
3x1
D. Snatch Grip Deadlift
3x2
E. Front squat
5x2
2016 11 28
A. Press from split 3x1
B. Split jerk
3x1
C. Clean with pause above the knee 1s
1RM
D. Clean pull
3x1
E. PULLING
3-5 sets Max ring rows
3-5 sets Max Bodyweight Pull ups
Weighted Pull up 5 RM
2016 11 28
Snatch
A. Snatch from hip - 3x1
B. Snatch 2s pause above knee - 1RM
C. Snatch Pull pause @ knee 6s - 3x1
D. Snatch push press + OHS - 1+1
2016 11 28