Monthly Archives: August 2015

Monday 8-31-15

Warm-up: handstand holds and shrugs A.  Jerk – 4×3@75% B.  Front squat – 4×5@75% C.  3 rounds: 2:00 to row 20/15 calories, max DB push press with time remaining Advertisements

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Saturday 8-29-15

Warm-up: banded PVC pull backs, lat mobility, side bend stretch A.  Snatch 3×3@70% B.  OHS – 3×5@70% C.  Every 2:00 x 6 rounds: 4 snatch DL @100% 8 barbell roll outs 10 butterfly sit-ups

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Wednesday 8-26-15

Day 2, Week 1 Warm-up: 3×5 seated good mornings A.  Clean – 3×3@70% of 1RM B.  Back squat – 3×5@70% of 1RM C1.  Test 3 – Death by KB swing (American, 70/55#) C2.  Test 4 – 1 attempt at a … Continue reading

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Monday 8-24-15

Welcome back everyone! You all had a couple of extra days off of (hopefully) rest and recovery. Now it’s time to get back to work! Today marks day 1 of week 1 of a USAW competition prep/max out cycle. This … Continue reading

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Wednesday 8-19-15

Max out day!!! 20min warmup and mobility 30min to find max snatch 30min to find max clean and jerk

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Wednesday 8-19-15

Max out day!!! 20min warmup and mobility 30min to find max snatch 30min to find max clean and jerk

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Monday 8-17-15

***Max out day is Wednesday this week!! No class Saturday due to the Whole Foods Bring-a-Friend Day at 9 and 11am!*** A. Snatch – hit one set every 1:45-2:00 for 25min (approximately 10-12 lifts). Work up to 80-85% of where … Continue reading

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