Friday, September 21, 2018

Saturday September 22, 2018: Coach Kate’s birthday workout

@0:00
For time (capped @10:00):
100/80cal row
EVERY 2min, starting at 0:00:
3 muscle ups/10 pull-ups/15 ring rows

@15:00
3 rounds For time:
9 power cleans (155/105)
22 wall balls
80 DU/single unders

@30:00
For time:

38 burpees

Friday, September 14, 2018

Saturday September 15, 2018

@0:00:
For time:
12-9-6:
Hang squat cleans (95/65#)
6-9-12:
Handstand push-ups (sub 2-3-4 wall climbs)

@10:00:
For time:
21-15-9:
Box jumps (20”)
9-15-21:
kB swings (24/16kg)

@20:00:
For time:
30-20-10:
Deadlifts (135/95#)
40-50-60:
Double unders (x2 singles)

Wednesday, September 12, 2018

Olympic Weightlifting week of 180910

Clean and Jerk:

1.  On the 90sec x7:
3 hang squat cleans

2.  Every 2min x7:
Power Clean + Squat clean + jerk


Snatch (Friday):

1.  On the minute x6:
Hang squat snatch + power snatch

2.  Snatch
Build to a heavy single for the day in ~7:00

3.  Using percentage of above:
On the minute x3:
3 @65%
2 @70%
1 @75%
-rest 1 additional minute
3 @70%
2 @75%
1 @80%

Monday, September 3, 2018

Olympic Weightlifting week of 180903

Snatch 8-6(for open gym)
1.  3-position squat snatch (mid-thigh, below knee, floor)
5 sets @65%.  rest 1:00 b/w rounds.

2.  Power snatch + squat snatch
7 sets, working every 90seconds @75% for all sets.

3.  Overhead Squat
-Build to a heavy double out of the rack

Clean and Jerk (Friday)
1.  Clean and Jerk Primer
power clean + low hang squat clean + front squat + push jerk
-Working every 90sec x5 sets.  Build from 70%

2.  Power clean + hang squat clean
On the minute x3 @70% (of 2rm hscl), rest an additional minute.  x3 sets.

3.  Build to a heavy jerk out of the rack.

Friday, August 31, 2018

Saturday, September 1, 2018

@0:00
20/15cal AB
5 muscle ups

@5:00
20/15cal AB
5 clean and jerks @165/115#

@10:00
20/15cal AB
3 rope climbs

@15:00
20/15cal AB
10 burpees over bar

@20:00
20/15cal AB
5 Muscle ups
5 clean and jerks
3 rope climbs
10 burpees over bar

Wednesday, August 29, 2018

Olympic Weightlifting Week of 180827

Wednesday

Clean and Jerk
1.  On the 90sec x6
Hang squat clean + squat clean 
*1st set @80%

2.  Power Clean + Power Jerk
5 reps; rest 2:00
4 reps; rest 1:30
3 reps; rest 1:00
2 reps; rest :30
1 rep

build each set.

3.  If time allows:
10min practicing split jerks


Friday

Snatch
1.  Power snatch cluster
3 - 2 - 1
rest :20; working every 2min

2.  Hang squat snatch
Min 0, 1, 2:  high hang
Min 3, 4, 5:  mid thigh
Min 6, 7, 8:  knee
Min 9, 10, 11:  low hang
Min 12, 13, 14:  floor