Weightlifting
Back Squat – 80% (8 x 3)
Snatch – 70% (2 x 3), 75% (3 x 2)
Clean & Jerk – 70% (2 x 3), 75% (3 x 2)
Snatch High-Pull – 70% (of snatch) (3 x 3)
Strength/Skill
15 mins of Clean Practice
Conditioning
Complete 3 rounds for time of:
Run 400 meters
5 Front Squats,155/95
10 Toes-to-bar
Weightlifting
REST DAY
Conditioning
AMRAP in 4 mins
21 Double-unders
12 Sit ups
REST 4 MINS
AMRAP in 8 mins of:
Sprint
15 Kettlebell swings, 53/35
7 Pull ups
REST 4 MINS
AMRAP in 4 mins of:
9 Deadlifts, 225/145
5 HSPU
Weightlifting
Power Snatch – 65% – 4 x 3
Power Clean – 65% – 4 x 3
Power Jerk – 65% – 4 x 3
Snatch High-Pull – 70% – 3 x 5
Strength/Skill
REST DAY
Conditioning
REST DAY
This is one of three videos. You really should watch all 3 videos.
Weightlifting
Back Squat – 75% – 5 x 5
Block (or hang) Clean (mid-thigh) – 65% – 5 x 3
Halting Clean Deadlift – 80% (of clean) – 3 x 3
SLDL – 60% (of back squat) – 3 x 5
Strength/Skill
Power Clean + Hang Squat Clean + Front Squat, 1-1-1-1-1-1-1
Conditioning
Complete as many reps as possible in 15 mins of:
150 Wall Balls
100 Push-ups
50 Medicine Ball Sit-up
Note: partition as needed. RX is in order.
Weightlifting
Jerk behind the neck – 70% – 5 x 3
Push Press – 75% – 4 x 5
Jerk dip squat – 80% (of jerk) – 3 x 5
Strength/Skill
Push Press, 7-7-5-5-3-3
Conditioning
5 rounds for time of:
50 Double-unders
10 Pull ups (Chest-to-bar)
Huge congratulations to Matt Hicks, Kurt Soileau and Marcus Stewart for competing in the Gayle Hatch 62nd Annual Christmas Weightlifting Competition. Matt posted some pretty bad ass videos on Facebook, if you haven’t already checked them out. Oh…Marcus won his weight class (105K)-the big boy class. Kurt placed third in his weight class (94K). This was no “any way overhead” style of weightlifting. These guys worked hard over the past several weeks to prepare and their hard work really paid off.
Second. The Weightlifting I post on a day-to-day basis is for folks that want to see improvements in their ability to perform the Snatch and Clean & Jerk. If you have no idea what the movements are, then you probably shouldn’t be doing it. I will coach and help as much as possible, but as I said before, my focus/attention is on the regularly scheduled class. That brings me to my next point. This is EXTRA work. If you plan on doing the WOD, then you need to get your weightlifting work done before the main class does the WOD (usually about 35 – 40 mins after the hour). This shit works. The three gentlemen above are proof.
Weightlifting
This is a 12-week cycle with 8 weeks of preparatory work focused primarily on leg strength, and 4 weeks of competition preparation with a Bulgarian-style structure.
Back Squat – 65% x 10 x 3
Block (or hang) snatch (mid-thigh) – 65% x 3 x 5
Halting Snatch Deadlift (hip) – 80% (of snatch) x 3 x 3
Overhead Squat – 65% x 3 x 5
Strength/Skill
Overhead Squat, 3-3-3-3-3
Conditioning
Complete 2 cycles of…
4 round Tabata of:
Kettlebell Swing, 53/35
Rest 1 minute
4 round Tabata of:
Burpees
Rest 1 minute
A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of KBS, then 4 Tabata rounds of Burpees. Repeat this cycle twice.
Weightlifting
Rest Day
Strength/Skill
Deadlift, 7-7-5-5-3-3
Heaviest possible for each round
Conditioning
3 rounds for time of:
10 Burpees
10 Toes-to-bar
10 Kettlebell Swings, 53/35 lbs
Rest 1 min
Weightlifting
Power snatch – 60% x 1 x 8
Power clean & jerk – 60% x 1 x 8
Strength/skill
REST DAY
Weightlifting
Snatch – 80% x 1 x 3
Clean & Jerk – 80% x 1 x 3
Snatch Pull – 90% x 2 x 3
Conditioning
AMRAP in 12 mins
4 Handstand push-ups
4 Pistols (each leg)
4 Muscle-ups
Rest 4 mins
AMRAP in 12 mins
4 Push Press, 95/65
4 Overhead Squats, 95/65
4 Sumo-deadlift high pull, 95/65
Rest 4 mins
Run 1200 meters for time
