Monthly Archives: May 2015

Saturday 5-30-15

A.  Snatch pull x2 + snatch – 1 set of the complex every 2:30 x 5 rounds. During your rest, perform 10 Sotts press with a PVC pipe. B.   OHS – 5RM with 2sec pause in the bottom  C1) … Continue reading

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Wednesday 5-27-15

A1.  Clean pulls – 2×2@95, 100, 105% of max clean  A2.  Hang clean from just above knees – 15min to work to heavy but perfect set of 2 B. Back squat – 20min to find 3RM C1. Tabata GHD sit-ups … Continue reading

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Saturday 5-23-15

2 big reminders! 1) The CFSB 6th year anniversary party is this Saturday at 5pm at Outpost Sports on Grape Rd. It is potluck style so bring something to share and get ready for some volleyball!  2) The gym is … Continue reading

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Wednesday 5-20-15

A.  Clean DL + 3-sec deload to ground + clean –  warm-up, then 1 sets of the complex every 1:45 x 7 rounds. Increase weight as long as form allows! B.  Back squat – 30 reps – rest as needed, … Continue reading

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Monday 5-18-15

We’re changing the lifts/days up a bit. Trying to keep things interesting! A.  Push press – 2RM – focus on keeping that dip tight, fast, and exploding the bar off of your shoulders B.  Front squat – every 2:00 x … Continue reading

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Saturday 5-16-15

Max out day!!! 30min to find max snatch 30min to find max clean and jerk

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Wednesday 5-13-15

Warm-up: hip mobility A.  Clean and jerk – 20min to work up to 80% of 1RM B.  OHS – every 1:45 x 12 rounds, 1 OHS w/ 2-sec pause + 1 OHS at normal speed C.  3 rounds – 2:00 … Continue reading

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