5-9-13
WEIGHTLIFTING Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 3 sets Clean & jerk – 65% x (3 + 1) x 4 Clean pull – 3 x 3 at last week’s …
Read More
5-8-13
WEIGHTLIFTING Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split – 3 sets Power clean + front squat + clean + jerk (3 sec pause in split) – 4 sets Hang …
Read More
5-7-13
WEIGHTLIFTING Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 3 sets Snatch – 65% x 3 x 4 Snatch pull – 3 x 3 – use weight from last week’s segment pulls …
Read More
5-6-13
WEIGHTLIFTING Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 3 sets Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 4 sets Push press + jerk …
Read More
5-4-13
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
5-3-13
WEIGHTLIFTING Rest Day or complete tomorrow’s work if you can’t get it in tomorrow CONDITIONING “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the …
Read More
5-2-13
WEIGHTLIFTING Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets Clean segment pull (1″, knee, hip, finish) + clean pull – (1+1) x 4 sets Clean & jerk – 70% …
Read More
5-1-13
WEIGHTLIFTING Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 4 sets Power clean + front squat + clean + jerk (3 sec pause in split) – 5 sets …
Read More
