Monthly Archives: February 2016

Monday 2-29-16

Warm-up: pause jerks, dip-drive-punch drill, land & lunge A.  Jerk – 1RM in 20min, then 2×3@75% of 1RM B.  Front squat – 5RM pause squat (1 full second in the bottom each rep C.  5 rounds, 2:00 per round, :30 … Continue reading

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Saturday 2-27-16

Warm-up: dynamic warm-up A.  Hang snatch from hip + hang snatch from knee + snatch – 20min to work to heavy set, then 5×1 just snatch @ same weight  B.  1 snatch grip BTN jerk + 4 OHS – 1 … Continue reading

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Wednesday 2-24-16

Warm-up: 27 squat warm-up (here is a video for those of you doing this during Open Gym time) A.  Clean from blocks (just below knee) + 2 jerks – 20min to work to heaviest set, then 2×3@80% of today’s heavy … Continue reading

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Monday 2-22-16

Warm-up: Thacker method for snatch A.  Snatch – 2RM in 20min **NO drop sets today, so make your 2RM be crisp! B.  Front squat – 1.1.1.1.1 – 1 set every 3:00, follow each squat immediately with 5 box jumps (30/24″) … Continue reading

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Saturday 2-20-16

Warm-up: plate jump/land drill, w/ and w/o med ball, review plate G2O, banded hip stretch 3:00 each leg A.  Clean DL + clean + jerk – 20min to work to max set of the complex, then 5×1 clean and jerk … Continue reading

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Wednesday 2-17-16

Warm-up: dead bugs, pillar holds, Spiderman complex A.  Pause snatch (1sec pause at knee) – 3RM in 20min, then 5×1@regular speed B.  Back squat – 18min to work to 2RM, then 3×3@80% of today’s 2RM C. Alternate the following movements: … Continue reading

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Monday 2-15-16

Day 1 of a new cycle today! ¬†Given the significant amount of success and PRs we have seen with the strength by feel programming, we’re going to run with it. So, look forward to more 2/3/5 rep maxes, percentage work … Continue reading

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