Developing Power & Strength through the use of the Olympic Lifts.
Post Results in WODfollow for FREE: A) Snathc from Hip: 3 sets of 2 as warmup B) Snatch: Work up to heavy single, after first miss, drop 5% and complete 5 singles C) Pause Jerk: 5 sets of 3 as warmup D) Clean and Jerk: Work up to heavy single, … [Read more...]
Post Results in WODfollow for FREE: A) Push Press: Find 1RM B) Jerk Balance: 4 sets of 2 as warmup C) Jerk: Find max Double, beat Jan 11 Double D) Backs Squat: Find Max beat, Jan 11 Click Here for FREE workout tracking and access to the Premium … [Read more...]
Post Results in WODfollow for FREE: A) No Hip Muscle Clean: 3 sets of 3 as warmup B) Clean Pull to Mid Thigh + Clean + FS: Find Max, beat Jan 10 C) Clean Pull + 5 sec descent: 100/1x4sets D) Hollow Rocks: Accumulate 50 reps Click Here for FREE … [Read more...]
Post Results in WODfollow for FREE A) Snatch balance: 3 sets of 3 as warmup B) Snatch Pull to mid thigh + Snatch + OHS: Find max for complex, beat Jan 9 C) Snatch Pull + 5 sec descent: 100/1x4sets D) Front Squat: Find Max, beat Jan 9 Click Here … [Read more...]
Post Results in WODfollow for FREE: A) Muscle Snatch: 3 sets of 3 as warmup B) Snatch Pull: 103/1x5sets C) Jerk: Work up to heavy 90% for 3 singles D) FS: build to 95/1 Click Here for FREE workout tracking and access to the Premium Program … [Read more...]
Post Results in WODfollow for FREE: A) Push Press: 75/4x4sets B) Jerk Dip: 100/2x4sets C) Jerk: 75/3x4sets of Jan 11 Double D) Backs Squat: 75/3x5sets of Jan 11 best Click Here for FREE workout tracking and access to the Premium Program … [Read more...]
Post Results in WODfollow for FREE: A) Power Clean from Power Position: 3 sets of 3 as warmup B) Clean Pull to Mid Thigh + Clean + FS: 4 sets @75% of Jan 10 best C) Clean Pull + 5 sec descent: 103/1x4sets D) DB OH Lunge: 3 sets of 6 e/leg Click … [Read more...]
Post Results in WODfollow for FREE: A) Power Snatch from Power Position: 3 sets of 3 as warmup B) Snatch Pull to mid thigh + Snatch + OHS: 4 sets @75% of Jan 9 best C) Snatch Pull + 5 sec descent: 103/1x4sets D) Front Squat: 75/3x5sets of Jan 9 … [Read more...]
Post Results in WODfollow for FREE: A) Snatch from Hip: 3 sets of 2 as warmup B) Snatch: Work up to heavy single for 3 sets, 5kg heavier than last week C) Jerk from toes: 3 sets of 3 as warmup D) Clean and Jerk: Work up to heavy single for 3 … [Read more...]