Developing Power & Strength through the use of the Olympic Lifts.
Complete in Order: Strength: A) Snatch Push Press + Pause OHS: 60/3+1, 70/3+1, 75/3+1, 80/3+1, 85/3+1 B) Blocks Above Knee: Snatch + OHS: 60/3+1, 70/3+1, 75/3+1, 80/3+1*3 sets C) Snatch Pull to explode + Snatch Pull: 90/3+1, 95/3+1, 100/2+1, 103/1+1, … [Read more...]
Complete in Order Strength: A) Sotts Press: 3x3 as warmup EMOM B) Snatch: work up to 75% in 6 minutes and complete 3x3 every 90 sec C) Press in Split: 3x3 as warmup EMOM D) CJ: work up to 75% in 5 minutes and complete 3x2 every 90 sec E) FS: EMOM: … [Read more...]
Complete in Order: Strength: A) Bench Press: 4x5 at one medium weight B1) Banded Tricep Extensions: 3x10 B2) DB Reverse Fyl: 3x10 B3) DB Front Raise: 3x10 Skill A) 4 sets of 6 hollow rocks + 4 candle stick rolls to standing w/both feet B) 4 sets … [Read more...]
Complete in Order Strength: A) Strict Press: 4 medium sets of 5 every 2 minutes B) Push Press + Power Jerk + Split Jerk: 40/3+2+1, 45/3+2+1, 50/3+2+1, 55/3+2+1, 60/3+2+1, rest 90 sec C) Jerk Dip with 2 sec pause in dip: 100/2*4 sets EMOM D) BS: … [Read more...]
Complete in Order Strength: A) Tall Clean: EMOM x 5 min: 3 reps @ 40% B) Blocks Above Knee: Clean Pull + Clean: 60/3, 70/3, 75/3, 80/3*3 sets, rest 90 sec C) Deadlift:Use Steel: 50/5, 60/5, 65/5, 70/5*2 sets, rest 90 sec Skill A) 4 min. tabata - … [Read more...]
Complete in Order: Strength: A) Snatch Balance: EMOM x 5 min: 3 reps increase each set to medium load B) Blocks Above Knee: Snatch Pull + Snatch: 60/3, 65/3, 70/3, 75/3*4 sets, rest 90 sec C) Snatch Pull to top of knee: 90/2, 94/2, 98/2, 102/2, … [Read more...]
Complete in Order Strength: A) Snatch: Every 60 sec 2 reps @ 70%-75% x 5 sets B) Clean and Jerk: Every 60 sec 2+1 @ 70%-75% x 4 sets Skill A) 15 min. Skill practice - pick something you like to do and have fun! OR don't, get out of the gym, … [Read more...]
Complete in Order: Strength: A1) Strict Press: 3 heavy sets of 7, no rest A2) Ring Rows: 20 sec max rep with feet elevated above hips, rest 60 sec B) BS: 75/6*3 sets, rest 90 sec Skill A) 14 min. EMOM E - 8 alt. pistols O - 2 Strict + 5 kipping … [Read more...]
Rest Day - Merry Christmas!! … [Read more...]