Monthly Archives: October 2014

Wednesday 10-29-14

Hamstring on lax ball on box x 4min each side A) push press – 15min to build to 1RM, then 3×3 @ 70% — FAST! Ba) reverse front rack lunges – 10. 10. 10. 10 (increase in weight for 4 … Continue reading

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Monday 10-27-14

1 more week of Hamtober!! Also, we have the shirts in the works! Yay! 🙂 A) 2-position snatch (knees, hips) – 5×2 @ 75% of 1RM B) Front squat – 1 1/4 squats – 4×3 – start @ 70% of … Continue reading

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Saturday 10-25-14

Caitlin is in the house today! I’m out of town but will be back Monday. Good luck to all of our athletes competing in Lansing, MI today! Take some video, pics, etc to show when you get back. 🙂 Trying … Continue reading

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Wednesday 10-22-14

100 rep PVC warm up A) snatch – 2×1@60, 70, 80, 70, 60% >> focus on staying explosive on the way up in weight and maintaining same speed on way down B) clean – 2×1@60, 70, 80, 70, 60% C) … Continue reading

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Monday 10-20-14

A) Snatch – 2×2@65, 70, 75% B) Clean and Jerk – 2×2@65, 70, 75% ***rest 2:00 per set C) 1000m row – alternating 10 hard, 10 easy pulls **get your heart rate up, but don’t fry yourselves! You should feel … Continue reading

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Saturday 10-18-14

A) 2-position clean (knees, hips) – 2.2.2.2.2 B) back squat – 2×2@ 80, 85%, 2×1@ 90, 95% C) EMOM for 12min: Odd – 8 V-ups Even – 6 DB squat clean thrusters

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Wednesday 10-15-14

A) 15min jerk skill work Then: 15min to work to 2RM B) OHS 3×5@70% of 1RM C) 75 OH walking lunges 35/25 Every time you take a break: 5 no-push-up burpees onto plate

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