Developing Power & Strength through the use of the Olympic Lifts.
Strength:A) Blocks @ BK: Power Clean x 3 reps, every 90 sec @ 75% x 5 setsB) From Ground: Power Clean + Power Jerk, 1 rep every 20 sec @ 65% x 4 minSkill:5 attempts: Headstand into HS Walk x 50ft max, rest as neededConditioning2 Rounds800m run10 … [Read more...]
Strength:A) Snatch Off 3in Platform: 80/3*4 setsB) 5 OHS every 90 sec x 5 sets, ascend in weight each set to 5RMSkill:A) Clean Pulls: 80/5, 90/4, 100/3*3 sets, 110/1*3 sets, no straps on 110% pullsB) Front Rack Lunge x 4 e/l x 6 sets, start light and … [Read more...]
Rest DayBorn This DayJohn Calvin"Man's nature, so to speak, is a perpetual factory of idols.""We should ask God to increase our hope when it is small, awaken it when it is dormant, confirm it when it is wavering, strengthen it when it is weak, and … [Read more...]
Strength:A) BN Push Press + BN Jerk: 70-75/5+2*4 setsB) DL: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1*3 sets, rest as neededC) FS: 50/10 55/10 60/10 65/10 Deload WeekSkill:A1) Strict Press x 5 reps x 6 sets AHAP, rest 60 secA2) Weighted Pullup/Chinup … [Read more...]
Strength:A) Clean + Jerk: 4 sets @ 85% alternate between the following complexes: Clean x 3, Jerk x 1 on sets 1 and 3; Clean x 1, Jerk x 3 on sets 2 and 4.B) 4 Hang Power Clean every 90 sec @ 75% x 5 setsSkill:A1) Bench Press: 6x5 AHAP, rest 60 … [Read more...]
Strength:A) Snatch Pull + Snatch @ 2in off floor + snatch @ hip: 75-85/2+2+1*4 setsB) 4 Power Snatch @ 75% every 90 sec x 4 setsC) BS: 50/10 55/10 60/10 65/10. Delaod WeekSkill:A) EMOM x 12 min: even min: ME UB Bar MU (up to 12 then use ankle … [Read more...]
Rest DayBorn This Day:Sylvester Stallone“Life's not about how hard of a hit you can give... it's about how many you can take, and still keep moving forward.” … [Read more...]
Strength:A) Blocks Top Of Knee: Clean Only: 85-90/3*4 setsB) EMOM x 5 min: Clean @ 70% x 3 + 6 burpee over barSkill:A) EMOM x 12 min: 4-6 Strict UB HSPU, if 6 is easy then use deficitConditioning6 Rounds: (wearing 20#/10#) weight vest1 min ME Cal … [Read more...]
Strength:A) Blocks: Snatch @ Top of knee: 80/3*4 setsB) EMOM x 6 min @ 80%, Hang Snatch x 1 + OHS x 3Skill:A1) Banded DL Clusters: 1.1.1.1 x 5 sets @ 50% plus band tension (rest 10 sec between reps, rest 60 sec after completing all reps)A2) 5x45 sec … [Read more...]
Rest DayBorn This Day:Tom Cruise. Lead Actor for Top 10 movies of all time:"On March 3, 1969 the United States Navy established an elite school for the top one percent of its pilots. Its purpose was to teach the lost art of aerial combat and to … [Read more...]
Strength:A) Push Press + Power Jerk + Split Jerk: 3+1+1, use 5 sets to work to a max effort setB) FS: 50/10 55/8 60/8 70/8 75/8 80/8Skill:A1) Strict Press x 6 reps x 5 sets AHAP, rest 60 secA2) Weighted Chinup x 5 reps x 5 sets, rest 60 sec … [Read more...]
Strength:A) Hip Clean + Hang Clean + Split Jerk: 80/1+2+2*4 setsB) Every 30 sec x 4 min: Hip Clean into thruster @ 70% of max CJC) DL: 90/2*4 sets, rest 2 min, use steel plates if possibleSkill:A1) Bench Press: 5x6 AHAP, rest 60 secA2) Double KB … [Read more...]
Strength:A) Snatch @ Hip: Find 3RM unbroken, focus on footwork and speed to the bottom hereB) Every 45 sec x 8 sets complete a 3 Position Snatch (floor, hang, hip) @ 10% less than 3RM from part A. Do not use straps and it must be unbroken C) BS: … [Read more...]
Rest DayBorn This DayKawhi LeonardLast 22-year old Finals MVP before Tim Duncan in 1999. … [Read more...]
Strength:A) 3 Position Clean (floor, hang, hip): 75%-80% x 3 setsSkill:A1) Bench Press: 4x8 at one weight across, rest 45 secA2) KB One Arm Row: 4x6 e/a, rest 45 secConditioning8 Rounds:5 UB Hang Power Clean (165/115)6 UB Deficit HSPU (6"/4") … [Read more...]