Monthly Archives: January 2015

Saturday 1-31-15

No class today – we are hosting a Power Monkey Olympic weightlifting and gymnastics seminar today. Normal class as scheduled on Monday! Advertisements

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Wednesday 1-28-14

Note: no Oly or regular classes on Saturday due to the Power Monkey Olympic weightlifting and Gymnastics seminar we are hosting that day A) clean and jerk – 3×1@70%, 2×1@75%, 2×1@80% B) heaving snatch balance + 3 OHS – 1 … Continue reading

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Monday 1-26-14

A) Snatch – 3×1@70%, 2×1@75%, 2×1@80% B) Front squat – 5 rounds: max reps at 65% in :30, 2:00 rest. We last did this format with front squats on 12/29 at 60%. Review those numbers and try to match or … Continue reading

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Saturday 1-24-15

A) hang clean from above knee + jerk – 1.1.1.1.1 B) back squat – 20min to find heavy single/1RM, then 2×3@80% C) 3 rounds: Min 1: 5 single leg squats each leg Min 2: 30sec wall sit Min 3: 8 … Continue reading

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Wednesday 1-21-15

A) push press – 15min to find 2RM, then JERK 3×2@90 of that number B) OHS – max reps at 60% :20 work, :20 rest x4… :30 work, :30 rest x4. Goal is to maintain consistent number of reps under … Continue reading

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Monday 1-19-15

A) snatch pulls – 5×3 – 85, 90, 95, 100, 105% B) front squat – 3×3@80%, 1 set max reps at 75% C) 10min ladder (2, 4, 6, 8…): -Snatch position frog hops (make sure these are pretty! Bar should … Continue reading

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Saturday 1-17-15

A) clean pulls – 5×3@85, 90, 95, 100, 105 B) back squat – every 2:30 x 6 rounds 3 reps: rep 1=3 sec pause in bottom, rep 2=2 sec pause in bottom, rep 3=1 sec pause in bottom *start at … Continue reading

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