Developing Power & Strength through the use of the Olympic Lifts.
Rest DayMust have been the day to be born...Born This Day"Will Smith: "I've always considered myself to be just average talent and what I have is a ridiculous insane obsessiveness for practice and preparation."T.I.: "I've learned that one thing about … [Read more...]
Strength:A) Split Jerk: Every 90 sec complete: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 100+/1FS: Every 90 sec: 60/3, 70/3, 80/2, 85/2, 90/1, 95/1*4 setsSkill:2 min running clock: 4 rounds: 400m sprint + ME C2B Pullups, rest 2 minConditioningAMRAP in 9 … [Read more...]
Strength:A) Clean + FS: Every 90 sec complete 1+3 * 9 min, ascend in weight to maximal weight possibleB) EMOM X 4 min: 2 DL + 6 Burpees over bar @ 60%, 70%, 80%, 90%; rest 1 min; EMOM x 4 min: 2 DL + 4 Box Jump Overs (30/24) @ 90%, 80%, 70%, … [Read more...]
Strength:A) Snatch: EMOM x 3 min: 3 reps @ 50%, 60%, 70%, rest 1 min; EMOM x 3 min: 2 reps @ 75%, 80%, 85%, rest 1 min; EMOM x 4 min: 1 rep @ 90%, 95%, 100%, 100%+ (one attempt only)B) BS: EMOM x 4 min: 3 reps @ 85%Skill:Complete the following … [Read more...]
Rest DayBorn This DayBill Murray"I always want to say to people who want to be rich and famous: 'try being rich first'. See if that doesn't cover most of it. There's not much downside to being rich, other than paying taxes and having your relatives … [Read more...]
Strength:A) Blocks: Snatch: 5 sets of 2 @ 80%B) Blocks: CJ: 5 sets of 2+1 @ 80%C) FS Recovery: 4 sets of 3 @ 65%, start at the bottom on jerk block, stand up, drop from the top (no eccentric motion)Skill:NoneConditioning3 Rounds:40 Cal Airdyne20 Box … [Read more...]
Strength:A) The Gauntlet: 4 min time cap complete 1 Snatch @ 90%, 1 CJ @ 90%, 1 FS @ 90%, 1 BS @ 90%, 1 DL @ 90%Skill:A1) Pause Bench Press: 4 sets of 4, pause 1 sec on chest, all 4 sets at one heavy weight, rest 45 secA2) Using a partner complete … [Read more...]
Rest DayBorn This DayLance ArmstrongSo many quotes, so much irony."Two things scare me. The first is getting hurt. But that's not nearly as scary as the second, which is losing." … [Read more...]
Strength:A) Power Jerk + Split Jerk: 5 sets of 1+2 EMOM starting @ 60% ascend in weight each set x 5 setsB) FS: 4 sets of 2 @ 90% rest as neededSkill:4 sets: 20 sec ME weighted pistols (53#/35# KB), rest 10 sec; rest 2 min; 4 sets: 20 sec ME … [Read more...]
Strength:nA) Clean + Hang Clean: 1+1 ascend every 90 sec starting at 60% x 6 min to max in complexnB) Deadlift: Every 90 sec x 4 sets 10 reps @ 60% + 10 TTBnSkill:n90 sec ME Rope Climbs (first one is legless) rest 90 sec x 4 setsnConditioning:n20 min … [Read more...]
Strength:A) Hang Snatch x 1 rep: Starting at 60% ascend EMOM x 8 min to max hang snatch B) BS: EMOM x 6 min: 3 reps @ 80%Skill:Bar MU Clusters: 4.4.ME (rest 15 sec between 4.4.ME, rest 3 min between sets, scale accordingly) x 4 … [Read more...]
Rest DayBorn This DayIvan Pavlov"Perfect as the wing of a bird may be, it will never enable the bird to fly if unsupported by the air. Facts are the air of science. Without them a man of science can never rise." … [Read more...]
Strength:A) Blocks: Snatch: 4 sets of 3 @ 75%B) Blocks: CJ: 4 sets of 2 @ 75%C) FS into Power Jerk (think thruster but into power jerk not push press): 4 sets of 3 @ 60% of CJ maxSkill:NoneConditioningAMRAP in 12 min5 Thrusters (95/65)10 Box Jumps … [Read more...]
Strength:A) Snatch to max in 12 minB) CJ to max in 12 minSkill:A1) Bench Press: 6,4,4,2, ascend in weight each set, rest 45 secA2) 45 sec ME C2B Pullups x 4 sets, rest 90 secConditioning:5 Rounds:300m row20 Alt Pistols (weight as able with KB as long … [Read more...]
Rest DayBorn This Day: Perfect Timing!Paul Bear Bryant: If you want to read some awesome motivational stuff click here.“Losing doesn’t make me want to quit. It makes me want to fight that much harder.”“It’s not the will … [Read more...]