12-6-12
Weightlifting Hang snatch (below knee) – 75% x 2, 80% x 2, 85% x 1 x 3 Hang clean (below knee) – 75% x 2, 80% x 2, 85% x 1 x 3 Heaving snatch balance – 4 x 1; …
Read More
12-5-12
Weightlifting Clean & Jerk – 5 x 1 (~80-90%) Clean pull – 4 x 2 Front squat – 5 x 1 Aim to add weight from what you used last week. Strength/skill Conditioning Complete for time: Run 400m 35 Knees-to-elbow …
Read More
12-4-12
Weightlifting Power clean + power jerk – 75%, 80%, 80%+ x 3 Power snatch + snatch – 75%, 80%, 80%+ x 3 On both exercises, perform one set at each percentage. After the first set with 80%, try to increase …
Read More
12-3-12
Weightlifting Snatch – 5 x 1 (~80-90%) Snatch pull – 4 x 2 Pause back squat – 5 x 1 Aim to add weight to each exercise from what you used last week. Strength/Skill 5 Rounds for load 1 Hang …
Read More
11-30-12
Weightlifting Rest Day Strength/Skill Wall Walks, 3 x 3 The focus here is to establish a stable, “hollowed” position while upside down – only the toes and hands should touch the wall. Conditioning Run 1 mile 100 Push ups 100 …
Read More
11-29-12
Weightlifting Hang snatch (below knee) – 75% x 2 x 3, 80% x 2 x 2 Hang clean (below knee) – 75% x 2 x 3, 80% x 2 x 2 Heaving snatch balance – 4 x 2; add weight …
Read More
11-28-12
Weightlifting Clean & Jerk – 5 x 2(~75-85%) Clean pull – 4 x 3 Front squat – 4 x 2 Aim to beat the weights you used last week for these exercises. Strength/Skill 15 mins to establish a 3 RM …
Read More
11-27-12
Weightlifting Power clean + power jerk – 75% x 3 sets, 80% x 2 sets Power snatch + snatch – 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1 Strength/Skill 15 mins …
Read More
