Monthly Archives: September 2014

Monday 9-29-14

Thacker Warm-Up A)  power snatch from 2in below knee – 2.2.2.2.2 >>>really focus on keepin your chest out over the bar, loading up those hammys B)  front squat – 5.4.3.2.1 C)  4 rounds: 10 banded good mornings, 6 inchworms w/ … Continue reading

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Saturday 9-27-14

A) clean – 2×1@70, 75, 80, 85, 90% B) death by back squat @ 65% or 1RM – try to beat your score from 6/21! C) partner WOD: 3 rounds each 250m row while partner does max T2B

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Wednesday 9-24-14

Warm-up Push up series Samson stretch x 5 each side, 5sec A) jerk – Every 1:45 x 10 rounds – 1 jerk. Round 1-3: 80% Round 4-6: 85% Round 7-9: 90% Round 10: 95% B) OHS – work off of … Continue reading

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Monday 9-22-14

It’s going to be a heavy week, guys! Warm-up: Prayer stretch x 3:00 Hamstring on pole stretch x 3:00 each leg A) snatch – 15min to work to a heavy single FOR TODAY (note: this may or may not be … Continue reading

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Saturday 9-20-14

Sorry for the late post!! Be nice to Amy, she rocks!! A) 3.3.3.3 clean with 1sec pause in bottom B) 5×3 back squat @ 75% of 1RM C) 2 rounds: 20 v-ups 20 supermans w/ 3sec hold OR back extensions … Continue reading

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Wednesday 9-17-15

Overhead mobility Posas mobility A) push press – 2.2.2.1.1.1 B) OHS – 2×2@70, 75, 80%, max reps at 85% ***try to increase from 1 month ago (8/13) C) partner WOD: 3×10 Partner 1: weighted GHD w/ 20/14# med ball (toss … Continue reading

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Monday 9-15-14

Warm-up: 1) 4min dead bug work 2) 5×3 snatch balance + OHS with empty bar A) hang power snatch x 2 – 2 reps every 1:30 x 8 sets. Increase by feel AND with perfect form B) tempo front squat … Continue reading

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