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Wednesday 7-9-14

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A) Push press – <<start these sets close to your 3RM from 2 weeks ago

B) Jerk – Start @ 60%, continue working up in 3-5% increments until you are no longer hitting your appropriate foot position / form breaks down

C) OHS – 5×3 @ 90% of snatch (try to increase, even if by 2-5#, from 2 weeks ago)

D) 3 rounds: 20 jackknives, 15 banded good mornings, 10 Russian twists (R+L=1)

Monday 7-7-14

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Today starts our third programming cycle! We will be focusing on pulling (1st, 2nd, 3rd, and combinations of those) this month, but we won’t stray far from the speed under the bar work we have been hitting hard over the past month. Awesome job to all of you who hit some new PRs last weekend! If you were unable to make it Saturday, can you let me know your numbers/new maxes? I’m keeping a record to try to track your progress.

A1) Heaving snatch balance – <<try to end close to 1RM snatch

A2) Snatch DL, 3 seconds down, snatch pull – 2@95%, 100%, 105%, 110%

B) Front squat – 5×5 @ 75, 75, 80, 80, 85% of 1RM
** perform 1 Spider-Man complex each leg during rest period between each set

C1) 6 min AMRAP: 5 ring rows, 5 push-ups
C2) 3 min dead bug work as a group (group bonding, because I'm into that)

Saturday 7-5-14

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Max out day!

15-20min warm-up (feel free to get here early to do your own as well)

3 attempts to find your 1RM Snatch

3 attempts to find your 1RM Clean and Jerk

I’ll be taking videos again so we can compare to last time! Bring an idea of where you’d like to start and your anticipated 1RM. It’s gameday, peeps!

Saturday 6-21-14

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A) Mid-thigh hang clean and jerk – Every 2:00 –

Clean pull – 2×2 @ 100%, 2×2 @ 105%

B) Death by back squat @ 65% of 1RM
>>minute 1 = 1 rep, minute 2 = 2 reps, minute 3 = 3 reps, etc. until you can no longer complete the required number of reps for the minute

That’s all for today! No core work unless you want to do some on your own!

Monday 6-16-14

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A) 2 Snatches – every 2:00 for 8 rounds – start @ 60%, move up if technique is sound

Snatch DL + snatch pull – 2×2 @ 100%, 2×2 @ 105% of snatch 1RM

B) Pause FS – 2sec pause in bottom – 3×3 @ 70%

C) 30sec on, 15sec transition – 2 rounds
GHD back extensions
single leg v-ups
plank elbow touches
jumping lunges
partner med ball sit-ups
^^we will run this like a circuit since we are limited by our # of GHDs