A) Push press – 3.3.2.2.1 <<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)
2014 07 09
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 – 2.2.2.2.2 <<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)
2014 07 07
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!
2014 07 05
A) Clean + double jerk – 2 sets of 1 rep @ 65, 70, 75, 70, 65%, 1:00-1:30 rest between sets
B) 8 min ladder of 2,4,6,8,10..
Over plate burpees (burpee, jump with full extension over a 45# plate, land at parallel)
OHS 45/33#
2014 07 02
Remember there is no Oly class today and the gym is closed until Monday for the CFFB seminar! Go find something fun to do and we’ll get back to work Monday evening. 🙂
2014 06 27
A) Push press – 20 min to work to 3RM, then 2×3 @ 85% of 3RM
B) OHS – EMOM for 10 minutes: 2 OHS @ 75% of 1RM snatch
C) 5 rounds: 3 man-makers, 3 broad jumps, lunge back to DB
***Remember there is no Oly class (or any class, really) on Saturday!***
2014 06 25
A) Snatch balance – 4×2 – 2 sec hold in bottom
Snatch pull + hang snatch from knee – 1.1.1.1.1
B) 3 Rounds
15 Front squat @ 60% of 1RM
15 strict Pullups
C) Alternating tabata – Russian twists and butterfly sit-ups
2014 06 23
A) Mid-thigh hang clean and jerk – Every 2:00 – 2.2.2.2.2
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!
2014 06 19
A) 15 min jerk skills practice, jerk dip squats
Jerk – 15 min to find 1RM
B) OHS – 5×3 @ 90% of snatch 1RM
C) Row 500m x 2, then 50 teapots each side 55/70
2014 06 18
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
2014 06 16