Developing Power & Strength through the use of the Olympic Lifts.
Strength:A) BN Jerk: 60/5, 70/4, 80/3, 90/2*3 sets, rest as neededB) Every 45 sec complete the following: @ 40% of Jerk: 3 Push Press (from ground) + 50ft OH Carry x 6 setsSkill:A1) Front Rack Step-Ups (20"/16"): 4 sets of 5 each leg, rest 60 secA2) … [Read more...]
Strength:A) Snatch + Hang Snatch + OHS: Complete 1 reps of each movement in the complex every 90 sec: 3 sets @ 60%, 3 sets @ 70%, 3 sets @ 80%, then 3 sets to work to max weight for the complex.B) Clean + Hang Clean + FS: Complete 1 reps of each … [Read more...]
Rest DayBorn This DayLarry Bird"I don't know if I practiced more than anybody, but I sure practiced enough. I still wonder if somebody - somewhere - was practicing more than me.""Push yourself again and again. Don't give an inch until the final … [Read more...]
Strength:A1) Muscle Snatch: 60-70/2*3 setsA2) Jerk Dips: 110/3, 115/3, 120/2Skill:NoneConditioning60 Cal Assault Bike20 Wall Ball (20/14) UB if possible10 Ring Dips1 min rest walking40 Cal Assault Bike40 Wall Ball (20/14)10 Ring Dips1 min rest … [Read more...]
Strength:B) CJ: Starting with an empty bar, work to maximal CJ in 12 min in 8 attempts. A) 12 min time cap starting at an empty bar. Work to max snatch in no more than 10 attempts, after time cap immediately complete 3 Rounds: 6 Power Snatch @ 50% … [Read more...]
Rest DayHappy Birthday To Power and Grace Friend Becky Conzelman … [Read more...]
Strength:A) DL: Complete for time: 50/10, 60/8, 70/6, 80/5, 50/20; between each set of DL complete 15 sec L-Sit on RingsB) FS: every 90 sec: 50/6, 60/5, 70/4, 80/4, 85/3, 90/2, 95/2, 60/10*1 setSkill:A1) Strict Chinup: 3 sets of 10 weighted as able, … [Read more...]
Strength:A) Jerk From Rack: 8 attempts to work to max single, 1 attempt every 60 secB) Drop to 40% of heaviest make and complete 3 Rounds: 8 Shoulder to OH from blocks + 8 burpees to 6in target AFAPSkill:A1) Bench Press: 4x3 @ 85%, rest as neededA2) … [Read more...]
Strength:A) Snatch: Work up to 80% then complete 2 reps every 60 sec x 5 min then complete ME reps @ 80% in 2 minB) CJ: Work up to 75% and complete 2 cleans + 1 Jerk every 60 sec x 5 min then complete ME CJ reps @ 75% in 2 minC) BS: every 90 sec: … [Read more...]
Rest DayBorn This DayWinston Churchill"You have enemies? Good. That means you've stood up for something, sometime in your life." … [Read more...]
Strength:A1) Snatch Recovery + OHS: 85-100/1+1*4 sets: Demo:https://vimeo.com/86909449A2) Pressing Jerk Balance: 40/5*4 setsSkill:4 sets: 1 legless rope climb (best attempt) rest 15 sec, 3 regular rope climbs AFAP, 200m sprint, rest 2 … [Read more...]
Strength:A) 15 min time cap starting at an empty bar. Work to max snatch in no more than 10 attemptsB) CJ: Starting with an empty bar, work to maximal CJ in 12 min in 8 attempts. After time cap rest 2 min and drop 30% and complete 3 rounds: 10 UB … [Read more...]
Rest DayHappy Thanksgiving! No better day to eat, rest, and eat more. If you live somewhere besides the USA. Do the following anywaysStep 1: Wake up and eatStep 2: NapStep 3: Wake up and eatStep 4: repeat … [Read more...]
Strength:A) DL: Every 60 sec all reps TNG: 8 sets to work to max set of 5; then rest 2 min, drop 50% and complete the following: AMRAP in 4: 10 DL, 10 Box Jumps (24/20)B) FS: every 60 sec: 50/6, 60/5, 70/4, 80/3, 85/2, 90/2*4 sets, 70/8*1 … [Read more...]
Strength:A) From the ground: 3 Jerks any way (power or split): 60 sec to complete the work, 15 sec transition time to change the weights; 8 sets to work to max triple; rest 2 min after 8th set and complete part BB) Drop 40% from heaviest triple and … [Read more...]