Monthly Archives: March 2016

Wednesday 3-30-16

Warm-up: banded pull-backs, hamstring mobility in box A.  EMOM x 20min – odd: snatch DL + 3sec descent to top of knee + hang snatch, even: 20sec each side plank B.  Back squat – 12min to find 2RM (last one … Continue reading

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Monday 3-28-16

Warm-up: dynamic! A.  C&J – 5×2@70% of 1RM B.  Front squat – temp work – 33X3 – 3×3 – 1 set every 4:00. Between sets hold the splits for :15 each direction C1.  5×5 DB box jumps (light!) C2.  5×10 … Continue reading

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Saturday 3-26-16

Warm-up: Thacker method for snatch A.  Snatch + hang snatch – 1 set every 1:30 x 8 rounds B.  OHS – 4×3@75-80% of 1RM C1.  3x max reps push-ups C2.  3x max reps pull-ups C3.  3x max reps wall sit … Continue reading

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Wednesday 3-23-16

Warm-up: 5# plate shoulder series, clean grip pull backs, strict press + push press + jerk to ensure good shoulder path A.  16min EMOM – odd: 1 clean, even: 1 clean and jerk — you pick the weight! B.  Back … Continue reading

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Monday 3-21-16

Warm-up: snatch push press, snatch balance to power position, static back extension with PVC press A.  Snatch – 2RM power snatch in 18min, then 2×3 to full depth at 80% of today’s 2RM B. Front squat – 4×5@75% of 1RM, … Continue reading

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Saturday 3-19-16 “Sorry about the DL I made you do on Monday”

Warm-up: wall-facing shoulder activation drill, clean pull + elbow snap A. Clean pull + clean – 3RM in 25min B. EMOM x 12min – 1 OHS @ 80% of 1RM C. ¬†Every 2:00 x 5 rounds: 5 DB jerks, 5 … Continue reading

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Wednesday 3-16-16

Warm-up: inchworm, bear crawl, crab walk, plank side shuffles A.  Hang snatch – 3.3.3.3.3 – between sets perform 3 YTWs, 1 set every 3:00 B.  Back squat – 5RM in 20min, then 3×5@80% of today’s 5RM C.  4 rounds: 5-way … Continue reading

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