Monthly Archives: November 2015

Monday 11-30-15

Sorry, forgot to post this! Warm-up: Sotts press and duck walks A. Snatch pull + hang snatch from just above knee + hang snatch from hip – 20min to work up to heaviest set of the complex. We will be … Continue reading

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Saturday 11-28-15

Warm-up: 3×5 snatch press under, 3×5 wall-facing shoulder shrugs, 3×5 snatch  balance A.  Snatch – 10min EMOM of 1 power snatch B.  OHS – 3.3.3.3.3, between sets perform 5 reverse snow angels; 2:30 per set C. 5 rounds of 1:45 … Continue reading

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Wednesday 11-25-15

Warm-up: twisted cross x 2:00 each arm, lax ball to front of shoulder X 2:00 each arm, 3×8 lying superman arms (I’ll show you, don’t worry) A.  Jerk – 15min to find behind the neck jerk 1 RM  B.  Back … Continue reading

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Monday 11-23-15

Warm-up: 3:00 standing splits, 3:00 seated splits, 1:30 child’s pose with shoulder stretch, 1:30 bound ankle stretch A.  Warm up in the hang clean and jerk to 90% of your 3RM hang clean from 11/11. Then, 10 min EMOM of … Continue reading

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Saturday 11-21-15

Warm-up: Thacker method for snatch A.  Snatch – 3RM 3-position pause snatch (below knee, above knee, mid-thigh) B.  OHS – waves x3. 1, 2, 3, 4, 5 reps every :30, then rest 2:00.  C.  3 rounds (not for time): 10 … Continue reading

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Wednesday 11-18-15

Warm-up: clean pull backs (3×8), plate jump/land drill A.  Clean – 3RM 3-position pause clean (below knee, above knee, mid thigh) B.  Back squat – 5.5.5.5 (like Monday, warm-up, then 1 set every 2:30) C.  Every 2:00 x 8 rounds: … Continue reading

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Monday 11-16-15

Guest coach Amy tonight while I go slay an exam! Warm-up: 3 rounds (at warm-up pace) 3 press + 3 PP + 3 jerks and then 6 inchworms A.  Jerk – 3RM, then 3×2@90% of today’s 3RM B.  Front squat … Continue reading

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