Monthly Archives: July 2014

Wednesday 7-30-14

A) Jerk – 2×1@70%, 2×1@75%, 2×1@80%, 2×1@85% B) OHS – 5×3 @ 80% of 1RM from last week C) Alternating tabata: Bulgarian split squats Leg lifts Cool down: 30 GHD sit-ups

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Monday 7-28-14

A) Snatch 2×2@65% 2×2@75% 2×2@85% 2×1@90% B) Snatch PP + snatch balance – 1, 2, 3, 4, 3, 2, 1 — start at 60% of snatch, increase only as long as you can safely deload the push press back to … Continue reading

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Saturday 7-26-14

A) Mid-thigh hang clean – 1.1.1.1.1 B) Back squat – EMOM x 8min – 3 reps at 70% of 1RM C) 8 min ladder: 3, 6, 9, 12… Of push ups, hang cleans (@65% of 1RM found today), step ups … Continue reading

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Wednesday 7-23-14

A) Jerk – 5×2@70% of 1RM – if 70% feels good after 3 sets, move up (intelligently!) B) OHS – 20 min to find heavy single, then 2×3 @ 80% of that heavy single C) 8 minute abs!! (Twice through … Continue reading

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Monday 7-21-14

A) Snatch pull + hang snatch from hip – 5×2@80% of snatch B) 3-position Snatch DL (floor, below knee, mid thigh) Every :45 for 8 rounds @100% of 1RM C) Front squat – Tempo – 3.3.3.3 – 32×1 D) Row … Continue reading

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Saturday 7-19-14

A)  Power clean – 2.2.2.2.2 B)  Back squat – 1.1.1.1.1 C)  10 min AMRAP 15 OH walking lunges (45/25), 10 backwards ball slam toss, 5 push ups

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Wednesday 7-16-14

A)  Push press – 4×3@80% – focus on driving off the shoulders! B)  1 snatch balance + 2 OHS – 15 min to work up to the hheaviest set possible C)  Every 1:30 x 10 rounds — 3 push jerks, … Continue reading

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