A. Snatch
1×1 @ 80-85-90% x 2
B. Clean and Jerk
1×1 @ 80-85-90% x 2
C. Pull from blocks
1×5 @ 120%cj
2017 01 09
2017 01 09
A. Power Snatch
5×2 @ 70%
B. Power clean and jerk
5×1 @ 70%
C. Romanian Deadlift
3×5 hard
2017 01 09
A. Back Squat
3×3 @ 90%
B. Snatch Grip Push press + OHS
3×1+3
C. Clean
3×2 @ 70%
3×2 @ 80%
2017 01 09
A. Snatch
2×1 @ 85-90-93% of 1 rm
B. Clean and Jerk
2×1+1 @ 85-90-93% of 1 rm
C. Clean grip dead lift
1×5 @ 120% 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 –
2017 01 06
Yay more SQUATS:
A. Back Squat
3×5 @ 80% of your 1Rm
B. Front Squat
3×3 @ 80% of your 1Rm
C. Core work
4 rounds
10 butterfly sit ups
30 sec Right side pillar hold
30 sec Left side pillar hold
10 windshield wipers- lying on back (google up) or watch this https://youtu.be/
2017 01 04
A. Hang Snatch3x1@ 80%
B. Hang clean + clean
3×1+1 @ 80%
C. Kettle bell Swings
3×15. 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
3×5 @ 85% of your 1Rm
B. Front Squat
3×3 @ 90% of your 1Rm
C. Push Press
2×2
2017 01 02
A. Hang Snatch
5×1@ 80%
B. Hang clean + clean
5×1+1 @ 80%
C. Kettle bell Swings
3×12 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
5×5 @ 85% of your 1Rm
B. Front Squat
5×3 @ 90% of your 1Rm
C. Push Press
3×2
2016 12 26