Monthly Archives: February 2015

Saturday 2-28-15

BIG thank you to Amy for coaching this morning!! 🙂 I’ll be back Wednesday – lift some heavy stuff while I’m gone! A)  5RM hang clean – stay connected! For some of you this will be a grip strengthening exercise … Continue reading

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Wednesday 2-25-15

A)  Jerk 5RM, then 2×5@90% B)  OHS pause squat (2-sec pause in bottom) 5RM, then 2×5@90% (no pause on the working sets, perform 5 reps as fast and clean as possible) C) 14min, :30 work, :30 rest, alternatingClean grip DL … Continue reading

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Monday 2-23-15

It’s the start of a new cycle! Get pumped! Like we discussed Saturday, this is a strength by feel cycle. All of the 5RMs, 3RMs, etc that we do are intended to be technical rep maxes. Meaning if you press … Continue reading

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Saturday 2-21-15

Max out day!! We will run this time competition-style: Warm up, then 3 attempts to find: Max snatch Mac clean and jerk

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Wednesday 2-18-15

A) Clean and jerk – 2@65, 75, 85, 90, 85% B) OHS – 3×5@75% of 1RM C) XL Tabata (:40 work, :20 rest) 4 rounds of each, alternating Side plank hip taps (alternate sides each round) Hip circle side shuffle … Continue reading

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Monday 2-16-15

A) Snatch – 2×1@65, 75, 85, 90, 85% B) Front squat – 3×5@75% of 1RM C) 8min AMRAP: 8 kb swings (American, 55/35) 8 no-push-up burpees 8 kb push press (4 each arm, 55/35)

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Saturday 2/14/15

Happy Valentine’s Day! Get ready to work off all the chocolate you’re going to eat today. A) Hang clean – 2RM B) Back squat – 15min to work to difficult set of 5, then every 1:30 x 5 rounds: 5 … Continue reading

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