Monthly Archives: September 2015

Wednesday 9-30-15

***SUPER IMPORTANT NOTE!!!*** I am out of town Wednesday night. We are short on coaches due to 2 being out of town and the rest covering classes and personal training sessions. SO, I’m posting this programming hoping that you can … Continue reading

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Monday 9-28-15

Week 6, Day 16 Warm-up: looooong warm-up today to get us ready for 85% jerks! EMOM x6 – 1 wall walk with 8sec hold. Then alternate 3×8 scap pull-ups and 3×8 HS shrugs A.  Jerk – 4×2@85% B.  Front squat … Continue reading

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Saturday 9-26-15

Warm-up: 10min to work to a max muscle snatch A.  Snatch – 3×3@75% B.  OHS – 3×3@75% C.  3x max effort attempts at HS hold, L-sit hold, wall sit D.  1000m row for time

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Wednesday 9-23-15

Warm-up: 10min to work to max muscle clean A.  Clean – 3×3@75% B.  Back squat – 3×3#75% C1. 4×8 – 3-sec pause air squats onto 45# plate (I’ll show you what I mean) C2. 4×8 – seated Arnold press

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Monday 9-21-15

Guest coach Amy tonight!! Be nice, you hooligans. 🙂 Week 5, Day 13 — today marks the start of our 2nd phase of our 13-week cycle. This phase focuses on strength and developing power in the lifts. The same rules … Continue reading

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Saturday 9-19-15

Week 4, Day 12 Warm-up: lunge series for the hips and hams A.  Snatch – 3×3@80% B.  Snatch DL – 3×5@100% of snatch C.  OHS – 3×5@80% D1. 5×5 single leg squats (These can be either A) scaled TO a … Continue reading

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Wednesday 9-16-15

warm-up: hip circle w/u, clean position work A.  Clean and jerk – 3×3@80% B.  Back squat – 3×3@80% C.  3 sets, no rest : 12 KB windmills (6 each arm), 15 cal row Cool down: 4:00 in pigeon pose each … Continue reading

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