Monthly Archives: April 2015

Wednesday 4-29-15

Warm-up: front/back of the shoulder mobility A.  Push press – 5RM, try to string them together using the rebound/quick dip! B.  OHS – 3RM with 1-sec pause in bottom C.  10 rounds (:45 work, :15 rest), odd: evil wheels, even: … Continue reading

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Monday 4-27-15

Warm-up: Take 10-12min to work up to 100% of snatch 1RM in the snatch deadlift. Focus on deloading and keeping tension in your hamstrings on the way down. A.  Snatch – 20min to find 2RM (stay connected) B.  Front squat … Continue reading

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Saturday 4-25-15

Warm-up: work up in the deadlift to 100% of your clean weight – focusing on the *deloading* phase (setting hips back, chest out over the bar, vertical shins, low back active, hamstrings taut) A.  3-position clean (2″ below knee, 2″ … Continue reading

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Wednesday 4-22-15

A.  Jerk – 15min to find heavy single, then 3×1@ 85% with glorious form B.  OHS – 3×5@85, 90, 95% of 5RM, 1 set max reps at 85% C.  4 rounds, rest between movements but not between reps. 10 sprawl … Continue reading

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Monday 4-20-15

Warm-up: Burgener warm-up A.  Snatch pull + snatch – work up to a technically sound set of the complex. This is a good way to work on speed through the hips on the 2nd pull! B.  Front squat – 5 … Continue reading

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Saturday 4-18-15

Master’s Athlete Amy will be coaching today! Woohoo!! A)  Power clean 1RM – no squishy landing position! Hit the landing and be firm about it.  B) Back squat – 20min to find 2RM with 2-sec pause in bottom.  C) 8 … Continue reading

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Wednesday 4-15-15

A) Overhead stability skill work! Including (but not limited to) KB windmills, TGUs, and KB OHS! B) 3 sets: 6 duck walks forward, 5 OHS, 6 duck walks backwards, 5 OHS C)  4 rounds: 250m row, 10 (5L/5R) TGU AHAP

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