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
2×1 75-80-85% of 1 rm
B. Clean and Jerk
2×1+1 75-80-85% of 1 rm
C. Clean grip dead lift
1×5 @ 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
Thursday -12.15.16Supplemental work
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 pillar hold on elbow
10 windshield wipers- lying on back (google up) or watch this https://youtu.be/ij4CIzueVTQ
30 sec hanging tuck hold
2016 12 21
Welcome guest coach CHAD !!!
–he will have a warm up ready to go–
A. Hang Snatch
5×2 @ 70%
B. Hang clean + clean
5×1+1 @ 70%
C. Kettle bell Swings
3×10 Heavy and explosive as possible – double if need be
2016 12 21
A. Back Squat
3×5 @ 80% of your 1Rm
B. Front Squat
3×3 @ 85% of your 1Rm
C. Push Press
3×3
2016 12 19
A. Snatch
2×1 75-80-85% of 1 rm
B. Clean and Jerk
2×1+1 75-80-85% of 1 rm
C. Clean grip dead lift
1×5 @ 100% of CJ
2016 12 15
Supplemental work
More SQUATS !!
A. Back Squat
3×5 @ 80% of your 1Rm
B. Front Squat
3×3 @ 80% of your 1Rm
C. Core work
1) Tabata 20s work 10s rest
Alternating 8 rds of each
Russian twists
Plate ground to overhead
2) cool down abs
3 rds
10 hollow rocks (just hollow out no rocking with these)
10 supermans
2016 12 15
New cycle:
A. Back Squat
3×5 @ 80% of your 1Rm
B. Front Squat
3×3 @ 85% of your 1Rm
C. Push Press
3×3
2016 12 12
A. Hang Snatch
5×2 @ 70%
B. Hang clean + clean
5×1+1 @ 70%
C. Kettle bell Swings
3×10 Heavy and explosive as possible – double if need be
2016 12 12
A. Snatch 1×1@50%
B. Clean and jerk 1×1@50%
Get some rest, eat well and be prepared to max out tomorrow !!!!
2016 12 05
IN HOUSE OLY COMPETITION ??
Warm up at 5:30 PM
Competition will start at 6:45 PM
***Come prepared with your opening numbers
***Remember there are NO press outs in either lift
A. Snatch one rep max
– you will have three attempts to max out
B. Clean and jerk one rep max
– you will have three attempts to max out
2016 12 05