Developing Power & Strength through the use of the Olympic Lifts.
Complete In Order Strength: A) 5 sets of 6 strict press at 85% of last weeks 5rm B) FS: 10 min. to find 2 rm for the day Skill: A) 2x through, rest as needed -10 ft HS walk to wall w/ 30 sec. hold -20 ft. HS walk to wall w/ 20 sec. hold -30 ft. HS … [Read more...]
Complete in Order Strength: A) 8 sets: building w/o failure - 2 snatches w/ pause 2" off ground B) BS: 10 min EMOM - 2 smooth BS building as able Skill: A) 8 min. EMOM -4 kipping CTB + 4 butterfly CTB Conditioning: 14 min. AMRAP -80 DU -60 OHS … [Read more...]
Rest Day ย - Merry Christmas!! … [Read more...]
Complete In Order Strength: A) 12 min. EMOM - 1 Jerk w/ 3 sec. pause in dip and split/receiving position *no misses B) BS: 5 sets of 5 working to 5rm for the day Skill: A) 8 min. EMOM - - 2 Kip only + 2 Kip w/ pull to rings + 2 MU + 2 Ring … [Read more...]
Complete In Order Strength: A) 12 min. to work to 2 pos. clean max for the day (1=above the knee and 2=below the knee) B) 4 super sets not for time - 10 good mornings - with perfect form - 3 Deadlifts at moderate weight Skill: A) 9 min. Every 90 … [Read more...]
Complete in Order Strength: A) 4 sets - 20 ft. snatch duck walk Forward and Reverse B) 10 min. EMOM - Snatch building for max for the day C) 4 sets of 5: Press in split D) 10 min. to find max Clean + FS + Jerk Skill: A) 4 rounds 90 sec. on/off … [Read more...]
Complete in Order Strength: A) Work to 3 rm DB bench press - 6 burpees immediatly after every set B) 4 sets - Max strict Pullups Skill: A) 4 sets - 30 ft. partner HS walk -Kick into HS and have partner set feet to perfect straight body and … [Read more...]
Complete In Order Strength: A) Snatch pull to explode + Snatch: 12 min. every 90 sec. working to best set for the day *See last weeks "Weighlifting Wed." for focus on pulls below... http://bit.ly/2eJPXvy B) OHS: 8 min. to find 1 rep max w/5 sec. … [Read more...]
Complete In Order Strength: A) Snatch: EMOM -work to a 1 rm for the day B) CJ: work to 2rm for the day *Not touch and go Skill: A) 6 sets - 3 wall walks + 6 lateral steps e/direction Conditioning: 4 rounds for time -20 goblet squats (70/55) -4 … [Read more...]