Monthly Archives: April 2016

Saturday 4-30-16

I’m back from vacation today! I’m excited to see how you guys feel about this cycle… 🙂 Warm-up: Thacker method for snatch A.  Snatch from 4-6″ blocks – 5×2@65% of 1RM B.  OHS – 5×3@65% of 1RM C.  (Alternate the … Continue reading

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Wednesday 4-27-16

Warm-up: hip circle glute activation drills A.  Clean and jerk – perform 1 clean and jerk every 1:30 for 8 rounds. Today’s weight is 70% of your 1RM C&J B.  Back squat – 1RM in 20min C.  4 rounds of: … Continue reading

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Monday 4-25-16

First day of a new cycle! This is a 6-week linear progression with position work and pulls from the hang. It is a tough cycle, so get ready!! Warm-up: hamstring mobility, banded PVC pull-backs and position holds x 5:00 A. … Continue reading

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Saturday 4-23-16

MAX OUT DAY!! The day you have all been waiting for!!!! Oly class is an open gym today — meaning it is up to you guys to judge each other and keep each other on track. I highly recommend recording … Continue reading

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Wednesday 4-20-16

I’ll be gone until next Saturday (4/30) – be  nice to the other coaches while I’m away! Warm-up: coach’s choice A.  Clean and jerk – work up to 80-85% in 25min — remember those mobility issues you noted on Monday? … Continue reading

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Monday 4-18-16

Warm-up: Burgener warm-up for snatch A.  Snatch – work up to 80-85% in 25min. Take note of any mobility problems you’re having and start developing a plan to improve them before Saturday. B.  2 front squats + 1 jerk – … Continue reading

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Saturday 4-16-16

Warm-up: front rack mobility, frog pose x 2:00, seated straddle x 2:00 A.  Clean + front squat + jerk – perform 1 set of the complex every 1:30 x 8 rounds B.  OHS – 1RM! Then 2x max reps at … Continue reading

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