Monthly Archives: June 2014

Saturday 6-28-14

Remember there is no Oly class today and the gym is closed until Monday for the CFFB seminar! Go find something fun to do and we’ll get back to work Monday evening. 🙂

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Wednesday 6-25-14

A) Push press – 20 min to work to 3RM, then 2×3 @ 85% of 3RM B) OHS – EMOM for 10 minutes: 2 OHS @ 75% of 1RM snatch C) 5 rounds: 3 man-makers, 3 broad jumps, lunge back … Continue reading

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Monday 6-23-14

A) Snatch balance – 4×2 – 2 sec hold in bottom Snatch pull + hang snatch from knee – 1.1.1.1.1 B) 3 Rounds 15 Front squat @ 60% of 1RM 15 strict Pullups C) Alternating tabata – Russian twists and … Continue reading

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Saturday 6-21-14

A) Mid-thigh hang clean and jerk – Every 2:00 – 2.2.2.2.2 Clean pull – 2×2 @ 100%, 2×2 @ 105% B) Death by back squat @ 65% of 1RM >>minute 1 = 1 rep, minute 2 = 2 reps, minute … Continue reading

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Wednesday 6-18-14

A) 15 min jerk skills practice, jerk dip squats Jerk – 15 min to find 1RM B) OHS – 5×3 @ 90% of snatch 1RM C) Row 500m x 2, then 50 teapots each side 55/70

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Monday 6-16-14

A) 2 Snatches – every 2:00 for 8 rounds – start @ 60%, move up if technique is sound Snatch DL + snatch pull – 2×2 @ 100%, 2×2 @ 105% of snatch 1RM B) Pause FS – 2sec pause … Continue reading

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Saturday 6-14-13 I SWEAR TO G** I POSTED THIS ON THURSDAY AFTERNOON I DONT KNOW WHAT HAPPENED

A) Power Snatch + hang snatch from power position – (1+1) x 5 *****try to beat #s from 3 weeks ago (5/19) Power clean and ; jerk (2PC + 1J) – 5 sets *****try to increase from 5/19 B) BS … Continue reading

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