Developing Power & Strength through the use of the Olympic Lifts.
Strength:A) Power Snatch: 5 sets of 3 @ 70%, rest 60 sec THEN EMOM x 6 min: 1 Snatch + 3 OHS ascending in weight each minute starting at 70%B) BS: 50/10 75/8 80/6 85/4 90/2 100/1Skill:A) 3 Rounds: 30 sec ME MU, rest 15 sec; after 3 rounds rest 3-5 … [Read more...]
Rest DayBorn This Day:Herbert Hoover, 31st President of the Unites States"Competition is not only the basis of protection to the consumer, but is the incentive to progress." … [Read more...]
Strength:A) Clean with Pause @ 2in off the floor + Jerk: 4 sets of 2+1 @ 85%-90%, rest 90 secB) EMOM x 7 min: 3 TNG Power Clean @ 60% + 6 Burpee Over The BarSkill:NoneConditioning2k row Buy-inAMRAP in 20 min:50 DU10 Strict HSPU10 FS (185/135)60ft … [Read more...]
Strength:A) Snatch with puase 2in off the floor: 5 sets of 2 @ 85%-90%, rest 90 secB) Front Rack Step Up: Based off FS Max: 40/4 (e/l) x 4 sets (box @ parallel leg height), rest as neededSkill:A) 15 sec ME Bar MU, hold 15 sec Bar L-Sit never coming … [Read more...]
Rest DayBorn This Day:Carl Alfalfa Switzerthe inspiration for Alfalfa in "The Little Rascals" … [Read more...]
Strength:A) OHS From Rack (Overhead Anyway possible) Percentage based off jerk max: 60/6, 70/5, 80/4, 85/3, 90/2*4 sets, every 90 secB) FS: 50/10 65/6 75/6 85/4; deload weekSkill:A1) DB Strict Press Seated: 4 sets of 5 reps @ medium fast weight, no … [Read more...]
Strength:A) 3 Position Clean + Jerk: Floor, Hang, Hip: Find Max in complex in 15 min, immediately into every 30 sec x 4 min: 1 Cleanjerk (demo: https://vimeo.com/94437764) @ 93% of 3 Pos. MaxB) DL + 6 sec Tempo Return To Floor: 8 sets of 2 @ 80%, … [Read more...]
Strength:A) 3 Position Snatch: Floor, Hang, Hip: Find Max in complex in 12 min, immediately into EMOM x 6 min: 3 Snatches @ Hip @ 70% of 3 Pos. Snatch MaxB) BS: 50/10 65/6 75/6 85/4; deload weekSkill:A) AFAP: 1 Legless Rope Climb, 3 Standard Rope … [Read more...]
Rest DayBorn This Day:Ryan Lochte"My senior year of high school, when I was getting recruited for college, my dad goes to me, 'You can become an Olympic champion.' And that's the first time that I'd heard someone else say that to me. I was like, 'Uh, … [Read more...]
Strength:A) Blocks: Clean Only: Find 3RM in 12 minB) Clean Pull From 3in deficit: 100/2*4 setsSkill:A) 30 Strict HSPU for time, rest 1:1; 30 deficit HSPU for time (6in/4in), rest 1:1, 30 standard HSPU for timeConditioning5 Rounds200m run12 Vertical … [Read more...]
Strength:A) Blocks: Snatch Find 3RM in 12 minB1) GHD Weighted Hip Ext: 4x8, rest 45 secB2) Snatch Recovery: 90-100/3*4 sets, rest 90 secSkill:Complete 30 MU for time, everytime you stop complete 8 burpee to plate, if you are able to achieve 15+ then … [Read more...]
Rest DayBorn This Day:So there were too many for me to choose from that are awesome folks born today. Just take a look at this list. Find your own quotes :)JK RowlingWesley SnipesAJ GreenZac BrownMark CubanJohn Laurinaitis … [Read more...]
Strength:A) Split Jerk: 60/5, 70/4, 80/3, 85/2, 90/1, THEN EMOM x 5 min: 3 reps @ 80%B) DL: EMOM x 6 min: 3 reps @ 60% + 6 burpee over barC) FS: 50/10 70/8 75/6 80/4 85/4 95/1-2 as ableSkill:A1) Strict Press: 8x2 Ascend in weight each set, rest 90 … [Read more...]
Strength:A) Clean + Hang Clean + Jerk: Alternate between the following rep schemes every 90 sec x 8 sets @ 85%: 1+2+1 and 2+1+1B) Back Rack 1/4 Squat Jumps x 6 reps x 4 sets @ 50% of max BS, rest 60 secSkill:A1) Bench Press: 7x3, AHAP, rest 90 secA2) … [Read more...]
Strength:A) Power Snatch + Hang Power Snatch: 1+1; 1+1: EMOM x 6 min: Start at 50% and ascend by 5% each minute. Complete 1 Power Snatch immediately into 1 Hang Power Snatch, drop the bar, repeat @ the same weight immediately after. B) Snatch Grip … [Read more...]