Author Archives: cpiazza

WEIGHTLIFTING Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets Snatch segment pull (1″, knee, hip, finish) + snatch – (1+1) x 4 sets Snatch – 75% x 2 x 5 …
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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 …
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WEIGHTLIFTING REST DAY STRENGTH 15 mins to establish a Clean & Jerk Heavy Single On the minute for 10 mins 3 Clean and Power Jerk, 65% of HS CONDITIONING 3 Rounds for time: 10 Deadlift (sumo), HS from above Run …
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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 …
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WEIGHTLIFTING Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets Snatch segment pull (1″, knee, hip,finish) + snatch – (2+1) x 3 sets Snatch – 70% x 3 x 5 Snatch …
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WEIGHTLIFTING Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 5 sets Push press + jerk …
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WEIGHTLIFTING (7am) Your choice of warm-up series x 3 sets Snatch – (75%x2, 80%x1, 85%x1) x 2 Clean & jerk – (75%x2, 80%x1, 85%x1) x 2 Pause back squat (3 sec pause) – 3 x 2 with last week’s weight …
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WEIGHTLIFTING REST DAY Strength WOD Power Snatch, 15 mins to build to a Heavy Single Every minute on the minute for 15 mins. 2 Hang Power Snatch @ 65% of HS Every 30 secs for 5 mins. 3 Snatch-grip deadlift …
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