Monthly Archives: December 2015

Wednesday 12-30-15

Warm-up: banded pull backs/clean skill work, OH and front rack mobility A. Clean and jerk – 1RM in 25min B.  Back squat – 3x max reps at 70% of 1RM (we found a 1RM on 12/16) C.  4 sets, every … Continue reading

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Monday 12-28-15

We’re doing a different spin on maxing out this time around. Today, we will find a snatch 1RM, Wednesday we will find out C&J 1RM, and Saturday we will have a recovery day to prep us to start a new … Continue reading

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Saturday 12-26-15

Warm-up: Carl’s choice! Carl is coaching today while I drive back from out of town! A.  Hang clean + jerk – 1RM B.  OHS – 20min to find 5RM (refer to 11/14/15 for number to beat) C.  3×20 OH walking … Continue reading

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Wednesday 12-23-15

Warm-up: Robby’s choice! He is guest starring as coach tonight! A.  Jerk – 15-20min to find 1RM B.  Back squat – (refer to 11/11/15) 5RM with 3sec descent on rep 1 C.  Accumulate 50 hollow rocks, 50 teapots, and 50 … Continue reading

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Monday 12-21-15

Warm-up: laser elbows 5x10sec holds A.  Muscle snatch – 15min to find 1RM, then 5×1 snatch at that weight B.  Front squat – 3.3.3.2.2.2.1.1.1 – 1 set every 1:45 C1.  3×5 slow-mo T2B (5sec down, fast up) C2.  3×5 slow-mo … Continue reading

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Saturday 12-19-15

Warm-up: jerk balance skill work, landing position tune-up A.  Jerk – 10min EMOM – 1 jerk B. OHS – 3x max reps at 70% of 1RM C.  10min AMRAP: 30′ waiter’s walk forward, 30′ waiter’s walk backward, 10 lateral lunges … Continue reading

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Wednesday 12-16-15

Warm-up: 3:00 banded bottom of the squat stretch, 3:00 prayer stretch, 3:00 singles with a jump rope  A. Hang snatch from blocks – 2.2.2.1.1.1 A (continued).  Snatch deadlift – 3×5@100% of max snatch B.  Back squat – 15min to find … Continue reading

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