Monthly Archives: August 2014

Saturday. 8-30-14

Guest star Amy in class today! Be nice to her!! 🙂 A) hang clean + jerk – 2×1@70, 75, 80, 85, 90% B) tempo back squat – 30X0 – 3.3.3.3 C) 5×5 weighted good mornings, during your rest in between … Continue reading

Posted in Uncategorized | Leave a comment

Wednesday 8-27-14

Mobility: 1) lax ball to front/back/side of hips x 2min each position 2) lunge series A) Jerk – 1.1.1.1 B) OHS – 5×3 @ 80% (increase from 7/30!) C) 3 rounds: 250m row 12 no-push-up-burpees ^^^SUPER fast hips on those!

Posted in Uncategorized | Leave a comment

Monday 8-25-14

Happy Birthday, Kat!!! Seriously, August is almost over. Who is game for another mobility month? Making it more of a regular part of our routine? Sound off on here or on the Facebook page. I’m open to suggestions! A) 3-position … Continue reading

Posted in Uncategorized | Leave a comment

Saturday 8-23-14

Mobility: Calves!!! Lots and lots of calves. A) clean – 2×2 @ 65, 70, 75, 80. Then, 3 min max reps clean at 85% of 1RM B) back squat – 5.4.3.2.1 C) accumulate 50 GHDs and 50 back extensions

Posted in Uncategorized | Leave a comment

Wednesday 8-20-14

Mobility: 8min work each side(!) on front/back of shoulder w/ lax ball – really crunch on these, guys! A) Jerk – 2×1@65%, 70%, 75%, 80%, etc until form breaks down (I.e. Your split is shortened, you fail the lift, you … Continue reading

Posted in Uncategorized | Leave a comment

Monday 8-18-14

Mobility: 1) upright bottom of the squat banded stretch 2) 3x through – 30sec each side handcuff stretch, 10 sotts press w/ PVC pipe A) snatch + 2 OHS – 12min to find heavy set, then 2 sets @75-80% of … Continue reading

Posted in Uncategorized | Leave a comment

Saturday 8-16-14

Mobility: 15 min hip & bottom of the squat stretches A) power clean + double jerk – 8×1 @ 85% of 1RM B) tempo back squat – 22×2 – 5.5.5.5 C) 4 rounds: 20 Step ups w/ 2 DB 20 … Continue reading

Posted in Uncategorized | Leave a comment