Monthly Archives: May 2014

Saturday 5-31-2014

Today is my last day at my current job, so to celebrate we are going to lift heavy things! Yay! A) Clean and jerk – 2×1 @ 80, 85, 90% of last C&J from 1week ago B) Front squat – … Continue reading

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Wednesday 5-28-2014

I hope you all had a good holiday weekend! Time to get back down to business. 🙂 A) Snatch – 3×1 @ 85% of max last Wednesday, 3×1 @ 90% 2-position hang clean (floor, below knee) – 5×2 (only move … Continue reading

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Monday *Memorial Day* 5-26-2014

No oly class today! The rest of CFSB is doing “Murph” at 10:00AM – join in on the fun! Regular class will resume Wednesday at 6:30PM!

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Saturday 5-24-2014

A)  3-position snatch (floor, below, knee, power position) – 4 x 3 C&J – 1.1.1.1.1 (start at 80% of last Wednesday’s last rep, try to increase this week)   B)  Back squat – warm up, then 2×3 @ 75%, 2×3 … Continue reading

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Wednesday 5-21-14

CONGRATULATIONS ADAM and WELCOME BABY PEARL!!! We are all so happy for you two! 🙂   A)  Snatch – 1.1.1.1 Then: 5×2 at 70%, rest 2:00-2:30 between sets. **focusing on just the snatch today– trying to get quite a few … Continue reading

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Monday 5-19-2014

A.  Power snatch + Hang Power Snatch (from power position)  – (1+1) x 5 2 Power cleans + 1 Jerk  – 5 sets, increasing in weight if technically sound   B.  Overhead Squat – 5 x 3 at 75% of … Continue reading

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Saturday 5-17-2014

A. Snatch pull x 2 + Snatch — (2 snatch pulls + 1 snatch = 1 rep), work up to heavy but perfect set Power clean  2.2.2.2.2   B. Back squat 3×3 –22X1 (2 seconds down, 2 seconds at bottom, … Continue reading

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