Developing Power & Strength through the use of the Olympic Lifts.
Strength:A) Clean + FS + Jerk: Every 90 sec complete 1 rep of each @ the following percentages: 50%, 60%, 70%, 80%, 85%, 90%, 80%, 70%, 60%B) DL: 5 sets of 5, banded @ 40% plus band tension, rest minimally use steel if … [Read more...]
Strength:A) Every 90 sec complete 2 Snatches, NOT TNG @ 50%, 60%, 70%, 80%, 85%, 90%, 80%, 70%.A) BS: 50/10 60/5 70/5 80/5, true max next weekSkill:A1) 45 sec ME MU, use jumping if neede, rest 15 sec x 5 setsA2) 45 sec Hollow Rock Hold, rest 90 sec x … [Read more...]
Rest DayBorn This DayWilliam Wilberforce“Accustom yourself to look first to the dreadful consequences of failure; then fix your eye on the glorious prize which is before you; and when your strength begins to fail, and your spirits are well nigh … [Read more...]
Strength:A) Jerk: On the minute: all reps TNG off your chest: 50/6, 60/5, 70/4, 80/3, 90/2B) Clean: EMOM x 20 min: 1 rep @ 80%Skill:A1) Front Rack Lunge x 30 sec max distance (115/165), rest 45 sec x 4 setsA2) Max Distance HS Walk, 2 falls allowed up … [Read more...]
Strength:nA) Snatch: Every 90 sec: 50/6, 60/5, 70/4, 80/3, 90/2, 70/3*3 setsnA) Snatch Pull: 3 sets of 3 @ 105%Skill:nA1) Bench Press: 3 sets of 8, 1 sec pause on chest @ one heavy weight, rest 45 secnA2) 60 sec ME Bar MU, rest 90 sec x 3 … [Read more...]
Rest DayBorn This DayKenny Rogers"You've got to know when to hold 'em, know when to fold 'emKnow when to walk away, know when to run.You never count your money when you're sittin' at the table.There'll be time enough for countin' when the dealin's … [Read more...]
Strength:A) Power Snatch + Hang Power Snatch (no straps, don’t take hands off bar): EMOM x 6 min: ascend in weight starting at 50%B) FS: 50/10 75/8 80/6 85/4 90/2 100/1*2 setsSkill:NoneConditioning: Be wise, make a plan, stay at one intensity … [Read more...]
Strength:A) EMOM x 8 min: Power Clean + Clean + Power Jerk: 1+1+3 all TNG @ 70% x 4 min, 75% x 4 minB) DL: 5 sets of 5 @ one heavy weight between 70%-75%, rest as needed, use steel if availableSkill:A1) Strict Press x 8 x 3 sets @ 31X3 tempo, rest 90 … [Read more...]
A) Snatch Balance + OHS: 4 sets of 2+2 @ 85% EMOMB) BS: 50/10 75/8 80/6 85/4 90/2 100/1*2 setsSkill:A) Every 20 sec x 4 min: 1 rope climb, legless as able or as high as possibleConditioning:6 Rounds:50 yard sled drag (light fast weight)8 burpees … [Read more...]
Rest DayBorn This Day:Lots of good ones on this day. Dustin Pedroia, Donnie Whalberg, Jayy Von Monroe, Sean Penn, Jon Gruden, Jorge Posada, and Thomas Hodgkin.But the winner, and a salute to my boys in the the Republic of Texas: Davy Crockett: "You … [Read more...]
Strength:A) Jerk From Rack + Jerk Grip OHS: 50/5+5, 60/3+3, 70/1+3*3 sets, rest as neededB) Blocks: Power Clean + FS: 60/1+5, 70/1+5, 80/1+5, 85/1+3*3 sets, every minuteSkill:Strict Tempo HSPU: 1 rep @ 5131, rest 15 sec, 2 reps @ 30X1, rest 30 sec, 4 … [Read more...]
Strength:A) Blocks: Snatch: Follow percentages every minute, yes do them fast: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 85/3*3 setsA) Snatch Pull + Hang Snatch Pull: 100/2+2*4 sets, rest minimallySkill:A) Bench Press: 8 sets of 1 building to 1 rep maxB) 5 … [Read more...]
Rest DayBorn This DayMagic Johnson"If you're a competitive person, that stays with you. You don't stop. You always look over your shoulder." … [Read more...]
Strength:A) Hang Clean: EMOM x 7 min: 3 UB @ 75% + 6 Box Jump Overs (36/30)B) FS: 50/10 75/8 80/6 85/4 90/2 100/1Skill:A) Srict Weighted Pullups: 8 sets of 1 to heaviest possible 1RMConditioning:15 Thrusters (95/65)10 Bar MU15 Thrusters (95/65)8 Bar … [Read more...]
Strength:A) Clean + Jerk + BN Jerk: 5 sets of 1+1+1 @ 80%-85%, rest 60-90 sec THEN EMOM x 6 min: 1 Thrusters from ground + 35 UB DU starting at 50% and ascending each minuteB) DL: Rack Pull from above the knee + touch and go DL to the ground: … [Read more...]