Friday, January 19, 2018

Saturday, January 20, 2018

A.  Every 30sec for 10 sets:
1 Clean and Jerk
*build bar each set

B.  Every 5:00 for 5 sets:
87 D-U (1:00 cap) buy-in

AMRAP in remaining time:
1 bear complex, using 100% of A
10cal row
1 bear complex
10 burpees

C. For Time:
31cal AB

*bear complex:  power clean, front squat, push jerk, back squat, behind the neck push jerk

Wednesday, January 17, 2018

Oly 1-17-18

1. On the minute x8
Evens: 5 tall snatch
Odds: 5 snatch balance
*first set with empty barbell. Build each set.

2. On the minute x6:
3 pausing hang power snatch (floor to pause @knee)

3. Snatch x5 sets:
Min1: 3 @75%
Min2: 2 @80%
Min3: 1 @85^
Min4: rest

Friday, January 12, 2018

Saturday, January 12, 2018

5 Rounds for Time:
9 Thrusters
35 Double Unders
10 Power Snatch
3 Muscle-ups (6 pull-ups + 1 wall climb)

Barbell:  95/65#

Oly 1-12-17

1. On the minute x8
Evens: 5 tall snatch
Odds: 5 snatch balance
*first set with empty barbell. Build each set.

2. On the minute x6:
3 pausing hang power snatch (floor to pause @knee)

3. Snatch x5 sets:
Min1: 3 @75%
Min2: 2 @80%
Min3: 1 @85^
Min4: rest

Wednesday, January 10, 2018

Oly 1-10-18

1.  On the Minute x5
3 power cleans
+ 3 front squats
+ 3 jerks

2.  On the Minute x5
1 clean pull
+ hang squat clean
+ jerk

3.  Clean and Jerk
-On the 90-seconds
65% x3+1
70% x3+1
75% x3+1
80% x3+1  x3

Friday, January 5, 2018

Saturday January 6, 2018

For Time:
80 Calorie Row
30 Deadlift
60 Cal Row
20 Push Jerks
40 Cal Row
15 Overhead/Back Squat
20 Cal Row
10 Squat Clean Thrusters

Level 1:  75/55
Level 2:  95/65
Level 3:  115/75

OLY 1-5-18

1.  On the Minute x5
3 power cleans
+ 3 front squats
+ 3 jerks

2.  On the Minute x5
1 clean pull
+ hang squat clean
+ jerk

3.  Clean and Jerk
-On the 90-seconds
65% x3+1
70% x3+1
75% x3+1
80% x3+1  x3