6-8-13
WEIGHTLIFTING (7 AM) Choice of warm-up series x 4 sets Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day Clean & jerk – same as snatch Pause back squat …
Read More
6-7-13
WEIGHTLIFTING REST DAY or perform Saturday’s workout STRENGTH Clean & Jerk, Heavy Single CONDITIONING “DT” 5 rounds for time of: 12 Deadlifts, 155/100 9 Hang Power Clean, 155/100 6 Push Jerk, 155/100 Scaled weight will be 65% of HS In …
Read More
6-6-13
WEIGHTLIFTING Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets Clean & jerk – 80% x (2 + 1) x 5 Clean pull – 90%x3, 95%x3, 100%x3 Snatch balance – …
Read More
5-29-13
WEIGHTLIFTING Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split – 4 sets Power clean + front squat + clean + jerk (3 sec pause in split) – 5 sets Hang …
Read More
5-28-13
WEIGHTLIFTING Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets Snatch – 80% x 2 x 5 Snatch pull – 90%x3, 95%x3, 100%x3 Snatch push press + OHS – 5 x …
Read More
5-27-13
“MURPH” 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and …
Read More
5-25-13
WEIGHTLIFTING (7 am) Your choice of warm-up series x 4 sets Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day Clean & jerk – same as snatch Pause back …
Read More
5-24-13
WEIGHTLIFTING Rest Day or Perform tomorrow’s segment if you will miss SKILL Burgener Warm-up Snatch set-up and first pull STRENGTH Power Snatch – Heavy Single DYNAMIC EFFORT On the minute for 10 mins – 3 Power Snatch @ 65% of …
Read More
