Developing Power & Strength through the use of the Olympic Lifts.
Strength:A) Power Clean + Power Jerk + Jerk Grip OHS: 1+1+3; EMOM x 6 min: no specific starting weight and be sure to complete 6 sets ascending as mobility and ability allowsA) Pause FS: 6 sets of 3 every 90 sec @ 80%Skill:HSPU Clusters with … [Read more...]
Strength:A) Clean + FS: 1+3: Every 90 sec increase load to max attempt x 9 min (aka 6 attempts); please comment on the time domain, eventually I woud like us to be at 60 secB) Deadlift: Every 60 sec complete 5 reps @ 40%, 50%, 60%, rest 1 min, every … [Read more...]
Strength:A) Snatch + Hang Snatch: Every 60 sec increase load to max attempt x 8 min (aka 8 attempts)B) BS: EMOM x 8 min: 2 reps @ 80%Skill:3 Rounds: 3 min running clock: 200m sprint, 10 DB Burpee GTO (45/25) + ME MU in remaining time (use jumping as … [Read more...]
Rest DayBorn This DayBuddy Holly"Without Elvis none of us could have made it." … [Read more...]
Strength:A) Blocks: Clean Only: 4 sets of 3 @ 80%Skill:A) Front Rack Step Ups: 4 sets of 6 e/l, add weight each set to a heavy set of 6, rest as neededConditioning3 Rounds:21 Cal Airdyne12 DL (275/185)21 Ring Dips … [Read more...]
Strength:A) Blocks: Snatch: 4 sets of 3 @ 80%B) Snatch Grip RDL: 5 sets of 5 @ 85% of snatchSkill:A1) Bench Press: 30 sec ME reps @ 50%, rest 15 sec x 3 setsA2) 30 sec ME Strict Chinups, unweighted, rest 2 min x 3 … [Read more...]
Rest DayBorn This DayDamon Wayans"Some struggle is healthy. If you can embrace it rather than be angry, you can use it as your pilot light.""Nobody can stop you but you. And shame on you if you're the one who stops yourself." … [Read more...]
Strength:A) Close Grip (between snatch and clean) Snatch: 40-50/3*4 setsA) FS to 1RMSkill:3 Rounds: A1) Complete 30 sec free-standing HS Hold, use wall as needed, rest 2 min A2) Complete 1 min hollow rock hold/back extension "arch" hold altnerating … [Read more...]
Strength:A) Power Clean + Power Jerk + Split Jerk: Jerks are touch and go: 1+1+1 every 90 sec @ 70% x 12 minB) Deadlift: 3 sets of 5 @ 75%, use steel, come to dead stop every rep at the floorSkill:NoneConditioning:4x1000m row, rest 1:1 all @ 85%-90% … [Read more...]
Strength:A) Every 60 sec x 8 min: 1 Power Snatch + 2 OHS @ 70%B) BS to 1RMSkill:A) 4 Rounds: ME UB Bar MU (max reps of 12) + ME Rope Climbs in 60 sec (legless as long as possible), rest 3 minConditioning:5 Rounds:400m run10 Strict HSPU10 Bupree Box … [Read more...]
Rest DayBorn This DayBuddy Hackett"I've had a few arguments with people, but I never carry a grudge. You know why? While you're carrying a grudge, they're out dancing." … [Read more...]
Strength:A) Blocks: Clean + Jerk: 2+1: 4 sets @ 80%-85%, rest as neededSkill:A) 20 sec ME Strict HSPU, 10 sec rest in HS Hold, 20 sec ME Kipping HSPU, 10 sec rest in HS Hold, rest 2-3 min x 3 setsConditioningRope Climbs3 Rounds:1k row6 Rope Climbs8 … [Read more...]
Strength:A) Blocks: Snatch + OHS: 4 sets of 2+3 @ 75%-80%, rest as neededA) Clean Pull: Blocks: 100/3, 105/3, 110/3, 115/1*3 sets, no straps on any of the pullsSkill:A1) Incline Bench Press: 4 sets of 8, ascend in weight each set, rest 45 secA2) Alt … [Read more...]
Rest DayBorn This DayJack Black"Push-ups, sit-ups, and a strict diet of raisins. That's my plan." … [Read more...]
Strength:A) Power Clean + Power Jerk: 1+1 every 60 sec @ the following percentages: 40%, 50%, 60%, 65%, 70%, 75% x 4 setsA) FS: 50/10 60/5 70/5 80/5, true max next weekSkill:Complete the following complex x 6 sets, resting 30-60 sec between work … [Read more...]