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 …
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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 …
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5-23-13
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 – (1+1) x 4 sets Clean & jerk – 75% x …
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5-22-13
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 …
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5-21-13
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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5-20-13
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) + snatch x 5 sets Push press …
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5-18-13
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 …
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5-17-13
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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