A. Muscle clean
Work to a pretty triple
B. Strict press
1 RM
C. Press NME
Rest 10 minutes and perform at 85% of your 1rm max set of reps @ 3010
D. Pull up test –
You have 3 options
a. 3x max effort bar rows @ chest height @ 3010, rest 3:00 between attempts
b. 3x max effort strict pull ups @ 3010, rest 3:00 between attempts
c. Find 1rm Weighted Pull Up
2016 10 12
Testers
A) Core Test
1x Max Effort Side Bridge Left, 1x Max effort side bridge right
rest 60-90 seconds between sides to ensure you feel recovered enough to perform the opposite side
B) Push Press
1rm
C) Back Squat + NME Test
15 Minutes to find Back Squat 1rm @ a strict 30X0 tempo
rest 10 minutes
then hit max reps at 85% of your 1rm @ a strict 30×0 Tempo, if you break tempo, terminate the set.
2016 10 10
Warm up : watch Raleighs post ?? on FB https://m.youtube.com/watch?v=XF5LLh7kmfk
A. Overhead Squat 1 RM
B. Power clean 1 RM
C. CP Battery Test
*rest exactly 2 minutes after your power clean and perform max reps at 90% of your 1rm in 8 minutes
Please open and in put your numbers in here:
https://docs.google.com/spreadsheets/d/1zMJcCxvqAQeOZ9vx-Y9sQO8lsOuEQ2JfSqXYLyMVltY/htmlview
2016 10 06
**Brandon will be talking with the class before we start. We want to address your goals and what you might see going forward in the next session as well as what comps will be coming up you’d like to do!
**Also, We will be doing plenty of mobility before hand if you can’t make it early to do it on your own ?
A. Rack split jerk
Find 1rm – note that this is behind the neck
B. Holmberg Snatch Complex
Find a heavy set of the complex
Snatch+Hang Snatch+ Overhead Squat+ Snatch Balance
2016 10 04
Hey Oly,
Fun Week!!! Also Brandon will be meeting with us tonight right at the top of class 😉
A) Front Squat
1rm
B) Hang Snatch from Blocks @ mid thigh
1rm
C) Shankle Complex
Find a heavy set of the complex
Deadlift+Three Pulls+Squat Clean + Two Jerks
2016 10 03
1 RM DAY !!!
WISHING Adam, James, Mallika & A Bell the best at their OLY COMP 🙂 ??
1 RM SNATCH
1 RM CLEAN AND JERK
Be prepared with your three attempts
– we will warm up with mobility and drill work 🙂
2016 09 30
Snatch, Clean and Jerk, Back Squat
A) Snatch
15 minutes to establish heavy single for the day
B) Snatch Light Work
4 Rounds
Every minute on the minute
Snatch x 1 @ 65-70% of Snatch Opener
C) Clean and Jerk
15 minutes to establish heavy single for the day
D) Clean and Jerk Light Work
3 Rounds
Every minute on the minute
Clean and Jerk x1 @ 65-70% of CJ Opener
2016 09 28
This will be our DELOAD WEEK
Snatch, Clean and Jerk, Complexes
A)
Snatch
15 minutes to establish heavy single for the day
B)
2 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max
C)
Clean and Jerk
15 minutes to establish heavy single for the day
D)
2 Rounds – Every 2 minutes perform Clean and Jerk x 1 @ 85% of today’s max
E)
Clean and Jerk Complex
10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk
F)
Snatch Complex
10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)
2016 09 26
ONE WEEK FROM COMP and 1RM’s!!!
A. Snatch
Work up to your opener or 93% of your max Snatch
B.
Clean and Jerk
Work up to your opener or 93% of your max Clean and Jerk
C.
Front squats
1×1 @ 75-85%
speed, speed, speed, or you are done.
D. Core work
2016 09 19
Remember these Heavy Singles should be without fail !
A.
Snatch
15 minutes to establish heavy single
B.
Snatch light work
4 Rounds
Every minute on the minute
Snatch x 1 @ 75% of today’s single
C.
Clean and Jerk
15 minutes to establish heavy single
D.
Clean and Jerk light work
3 Rounds
Every minute on the minute
Clean and Jerk x 1 @ 75% of today’s single
E.
Back squat
1×1 @ 75-85%
speed, speed, speed or you STOP.
F. Core work 🙂
2016 09 19