Snatch
A. Snatch from hip - 3x1
B. Snatch 2s pause above knee - 1RM
C. Snatch Pull pause @ knee 6s - 3x1
D. Snatch push press + OHS - 1+1
2016 11 28
AMATEUR
BACK SQUAT 3×5 Add 5 pounds to whatever you did last time.
PRESS 3×5 Add 2.5 pounds to whatever you did last time.
COLLEGIATE
BACK SQUAT 10. 10. 10 Work up to a heavy 10 reps.
PRESS 1. 1. 1. 1. 1 Work up to a heavy 2 reps.
CONDITIONING
10 Minute AMRAP 3 FRONT SQUAT 5 CHIN UPS 7 TRUE PUSH-UPS
2016 11 27
A. Clean from hip
2x1
B. Jerk + Overhead split squat
3x2
C. Clean & Jerk (HEAVY AND FAST)
3x1
D.Back squat 3s pause
2RM
E. Back squat 6s pause
1RM
2016 11 22
A. Snatch Push Press
3x2
B. Snatch + OHS
3x1+2
C. Snatch High Pull from above knee
3x2
D. Snatch Grip Deadlift
3x3
E. Front squat
5x3
2016 11 22
A. Press from split
3x1
B. Split jerk
3x2
C. Clean with pause above the knee 2s
1RM
E. PULLING
3-5 sets Max ring rows
3-5 sets Max Bodyweight Pull ups
Weighted Pull up 5 RM
2016 11 22
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AMATEUR
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
STRICT PULL UPS 3x MAX Reps Rest 3-5 minutes between sets.
COLLEGIATE
DEFICIT DEADLIFT 3RM Work up to a heavy 3 reps.
WEIGHTED PULL UPS 5. 5. 5 Find a 5 rep max
CONDITIONING
5 Rounds 5 POWER CLEAN + PUSH PRESS 7 BARBELL RDLs 15 C2 ROWER
2016 11 22
Snatch
New cycle: you'll see reps went down
A. Snatch from hip - 3x1
( moved from 5x2)
B. Snatch 2s pause above knee - 1RM
(Moved from 2rm)
C. Snatch Pull pause @ knee 6s - 3x1
(Moved from 3x2)
D. Snatch push press + OHS - 1+2
(Moved from 3+1)
2016 11 21
AMATEUR
BACK SQUAT 3×5 Add 5 pounds to whatever you did last time.
PRESS 3×5 Add 2.5 pounds to whatever you did last time.
COLLEGIATE
BACK SQUAT 2. 2. 2. 2. 2 Work up to a heavy 2 reps.
PRESS 2. 2. 2. 2. 2 Work up to a heavy 2 reps.
CONDITIONING
OG CFFB Workout "The Mooch" 9 Minute AMRAP 3 BACK SQUAT 225/135 6 TOWEL PULL UPS 9 PUSH-UPS
2016 11 20
AMATEUR
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
COLLEGIATE
POWER CLEAN 3. 3. 3. 3. 3 Work up to a heavy single.
DUMBBELL BOX JUMPS 3. 3. 3. 3. 3 After each set, perform 3 DB box jumps. Think about landing in a good athletic position. Use a 20" box for the box jumps. If able start conservative on the first set and work up each set as long as your technique is on point.
CONDITIONING
5 ROUNDS MAX STRICT CHIN UPS 20 BULGARIAN SPLIT SQUAT 10 right and 10 left = 20 reps. Do all one side then the other side. Weighted if able 20 LATERAL LOW PLYO SKIERS Right + Left = 1 rep. Use 1-3 45lb plates stacked on top of each other
2016 11 17
AMATUER
BACK SQUAT 3×5 add 5 pounds to whatever you did Monday.
BENCH PRESS 3×5 Add 2.5 pounds to your bench for 3×5.
COLLEGIATE
BARBELL WEIGHTED STEP UP 7. 7. 7. 7 Work up to a challenging 7 reps. Remember that is 7 right and 7 left. Use a box where the top of your thigh is parallel to the ground when your foot is flat on the box.
CLOSE GRIP BENCH 5RM, 1x MAX Reps @ 80%
CONDITIONING
4 ROUNDS 15 RUSSIAN KB SWINGS 15 GOBLET SQUATS 20 SEC GOBLET SQUAT STATIC HOLD 20 C2 ROWER CALORIES
2016 11 16