Monthly Archives: July 2015

Saturday 8-1-15

Warm-up: Burgener warm-up A.  Snatch – 1.1.1.1.1 B.  OHS – 4×3@75% of 1RM C.  5 burpee broad jumps, 1:00 flutter kick, 16 scorpions (L=1, R=1)

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Wednesday 7-29-15

A.  Clean and jerk – 1 rep EMOM x 10min. Be smart on the weights on this. Pick something you can adequately recover from in 45sec. B.  Back squat – tempo 23X1 – 5×2. Try to increase weight from 7/1! … Continue reading

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Monday 7-27-15

Warm-up:  3×3 jerk dip squats 3×3 jerk + 2 lunges 3×3 jerk balances A.  Jerk – 3RM (refer to 6/29 for goal weight) B.  Front squat – 5RM  C.  Partner day! 50 reverse wall ball toss 50 partner wall balls … Continue reading

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Saturday 7-25-15

Warm-up: prayer stretch x 3:00, snatch press under 3×5, snatch balance 3×5 A.  Hang snatch – heavy set of 2 in 20min B.  OHS – heavy single in 15min, then 1 set max reps at 80% of that heavy single … Continue reading

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Wednesday 7-22-15

Warm-up: sleeper stretch, partner shoulder stretch A1.  Clean – 4×2@80-90% of heavy 3 from 2 weeks ago (7/8) A2.  Clean pulls – 3×3@100% of 1RM clean B.  Back squat – 5×3@75% of max. Follow each set with 5 tuck jumps … Continue reading

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Monday 7-20-15

A.  Push press + jerk – 5×2. Start at 65% of 1RM jerk and love up in weight only if you hit the jerk and it feels solid! B.  Front squat – heavy single in 15min, then 1 set max … Continue reading

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Saturday 7-18-15

Carl will be coaching today! Have fun and be receptive to his coaching and cues– you never know when something just might “click”! A.  Power snatch – 20min to find a heavy single B.  1 snatch push press + 3 … Continue reading

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