Developing Power & Strength through the use of the Olympic Lifts.
Strength:nA) DL: EMOM x 10 min: 75% x 3 reps + 6 Plyo Pushups (pushup inside 45# plates, explode up to plates, walk your hands back inside the plates)nB) Close Stance BS: 100% of clean max: 6 sets of 1 every 30 secSkill:nIn 90 sec: 1 legless … [Read more...]
Strength:A) Tall Clean: 3 sets of 5 @ 50%B) Clean + Jerk every 90 sec: 60/1+3, 65/1+3, 70/1+2, 75/1+2, 80/1+2, 85/1+1, 75/1+3C) EMOM x 6 min: Clean Pull @ 100% x 3+8 TTBSkill:A1) Bench Press: 5x3 ascend in weight for the first two sets, complete last … [Read more...]
Strength:A) Muscle Snatch: 4 sets of 3 @ 60%, rest minimiallyB) Snatch every minute: 50/3, 60/2, 65/2, 70/2, 75/2, 80/1, 85/1, 75/3C) BS no time limit: 60/3, 70/3, 80/2, 85/1, 90/1, 95/1, 100+/1Skill:4 sets:3 Rounds:2 min running clock:15 Thrusters … [Read more...]
Rest DayBorn This DayThe great Samuel L. Jackson“The path of the righteous man is beset on all sides by the inequities of the selfish and the tyranny of evil men. Blessed is he who in the name of charity and goodwill, shepherds the weak through … [Read more...]
Strength:A) Tall Snatch + Snatch @ Hip: 50-60/1+3*4 setsB) Snatch Pull with pause @ knee: 100/3*4 setsSkill:NoneConditioningAMRAP in 17 min:30 Cal Assualt Bike30 Thrusters (115/75)30 TTB30 Deadlift (225/155)30 Bar MU … [Read more...]
Strength:A) Snatch to max in 12 minB) CJ to max in 12 minC) FS into Power Jerk: 60/2*3 setsSkill:A1) Bench Press: 4 sets of 4 at one heavy weight, rest 90 secA2) Bent Over Row: 4 sets of 3 with a 3 sec pause at chest, rest 90 secConditioning8 sets:30 … [Read more...]
Rest DayBorn This DayJoseph Stalin"A sincere diplomat is like dry water or wooden iron.""Ideas are more powerful than guns. We would not let our enemies have guns, why should we let them have ideas." … [Read more...]
Strength:A) Complete the following: Deadlift + Burpee Over Bar every 90 sec: 60/6+6, 65/5+6, 70/4+6, 75/3+6, 80/2+6, 85/2+6, 90/1+6*3 setsB) FS: every 90 sec: 60/8, 70/6, 80/4, 85/3, 90/2, 65/6, 75/4, 85/2, 90/1, 95/1Skill:60 C2B Pullups in as few … [Read more...]
Strength:A) Split Jerk: 80/1*8 sets, rest as needed THEN 1 ME set for repsB) Complete the following: 60% x 1 Push Press x 20 sec x 9 sets; last set ME repsSkill:A1) Weighted Strict Pullups: 6,5,4,3,2,1, rest 90 secA2) Strict HSPU: 10,8,6,4,2,1 … [Read more...]
Strength:A) Snatch: Every 60 sec complete 3 reps @ 60% x 3 sets, rest 1 min, 2 reps @ 70% x 3 sets, rest 1 min, 1 reps @ 80% x 1 sets, rest 1 min, 1 rep @ 85% x 1 setB) Clean Only: Every 60 sec complete: 3 reps @ 60% x 3 sets, 3 reps @ 70% x 3 sets, … [Read more...]
Rest Day … [Read more...]
Strength:A1) Snatch No Hook Grip, No Foot Movement: 70/2*4 sets, rest as neededA2) Snatch Balance: 60/3, 70/3, 80/2, 85/1, 90+/1*4 sets, base off snatch max, rest as neededSkill:NoneConditioningAMRAP in 20min:100 Cal Row80 KB Swings (53/35)60 TTB40 … [Read more...]
Strength:A) Snatch: Every 90 sec, 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 setsB) Clean + Jerk: 60/6+1, 705+1, 80/4+1, 85/3+1, 90/2+1, 95/1+1, 80/2Full Clean and Jerks*3 setsC) FS Recovery: Start in the bottom on blocks, stand, drop from the top: … [Read more...]
Rest Day … [Read more...]
Strength:A) DL Clusters: 60/3.3.3, 70/2.2.2, 80/2.2.2, 85/2.2.1, 90/1.1.1*3 sets, rest 10 sec between cluster reps, rest 2 min between setsB) FS: every 90 sec: 40/10, 50/10, 60/7, 70/5, 80/3, 85/2, 90/1*6 setsSkill:3 Rounds:1 Min ME Legless Rope … [Read more...]