A) clean pull + clean – 2×1@ 70, 75, 80%, 3×1@85%
B) back squat – 3×3@85%, 1 set max repeat 80%
C) 2 rounds: 50 butterfly situps, max plank **For every second you are short of 4:00 (combined) on the planks, perform 1 jumping squat w/ empty barbell. Maximum of 75.
2015 02 06
A) Behind the neck power jerk – 20min to find heavy single
B) OHS – 3×3@80%, 1 set max reps
C1) 3×10 push back lunges
C2) 3×10 BO BB rows
2015 02 03
Keep your eyes on the CFSB blog to make sure the gym is open tonight!
A) 3-position snatch (floor, below knees, hips) + snatch – 2×1@70, 75, 80, 3×1@85%
B) Front squat – 3×3@85%, 1 set max reps at 80% (try to beat max set # from 1/19)
C) 5 rounds: 10 T-tilts (45/33#), 10 step ups (strict! no bounce off bottom leg), 10 good mornings (45/33#)
2015 02 02
No class today – we are hosting a Power Monkey Olympic weightlifting and gymnastics seminar today. Normal class as scheduled on Monday!
2015 01 30
Note: no Oly or regular classes on Saturday due to the Power Monkey Olympic weightlifting and Gymnastics seminar we are hosting that day
A) clean and jerk – 3×1@70%, 2×1@75%, 2×1@80%
B) heaving snatch balance + 3 OHS – 1 set every 2:00 x 6. Increase weight if form allows.
C1) 3×8 push back lunges
C2) 3×8 BB BO rows
2015 01 27
A) Snatch – 3×1@70%, 2×1@75%, 2×1@80%
B) Front squat – 5 rounds: max reps at 65% in :30, 2:00 rest. We last did this format with front squats on 12/29 at 60%. Review those numbers and try to match or beat them! Goal for each :30 round is 10 reps.
C) Get to 500m in as FEW pulls as possible – this means every pull needs to be hard, explosive, and with powerful hip extension.
—> rest 5:00 and then repeat. Try to hit a lower number of pulls on the 2nd round!
2015 01 25
A) hang clean from above knee + jerk – 1.1.1.1.1
B) back squat – 20min to find heavy single/1RM, then 2×3@80%
C) 3 rounds:
Min 1: 5 single leg squats each leg
Min 2: 30sec wall sit
Min 3: 8 DB PP (AHAP)
Min 4: 30sec plank hold (push up position)
2015 01 23
A) push press – 15min to find 2RM, then JERK 3×2@90 of that number
B) OHS – max reps at 60%
:20 work, :20 rest x4… :30 work, :30 rest x4. Goal is to maintain consistent number of reps under fatigue.
C1) 3×6 push back lunges (use 10RM number from last week)
C2) 3×6 BB BO rows (@ 10RM weight)
2015 01 20
A) snatch pulls – 5×3 – 85, 90, 95, 100, 105%
B) front squat – 3×3@80%, 1 set max reps at 75%
C) 10min ladder (2, 4, 6, 8…):
-Snatch position frog hops (make sure these are pretty! Bar should stay strongly in the OH position. If you feel it coming forward, rest. Or keep your depth a little higher to allow for better centering OH)
-Superman scap holds (5# or 2.5# plate in each hand, lie on stomach with arms overhead. Raise arms and legs and hold for 2sec each rep)
2015 01 18
A) clean pulls – 5×3@85, 90, 95, 100, 105
B) back squat – every 2:30 x 6 rounds
3 reps: rep 1=3 sec pause in bottom, rep 2=2 sec pause in bottom, rep 3=1 sec pause in bottom *start at 50% of your 1RM and move up as long as you can hold the pauses for the full prescribed time
C) 10min AMRAP:
8 Bulgarian split squats (foot up on 12-14″ surface), 4 R leg, 4 L leg, 45/33#
8 jerks
2015 01 16