Friday, July 20, 2018

Saturday, July 21, 2018

A. 5 rounds for time:
15/10cal AB
10 burpees

Rest to 15:00 on timer, then B:

B. 5 rounds for time:
15 power snatches (75/55)
3 rope climbs

*athletes can start on either A or B

Tuesday, July 17, 2018

Olympic Weightlifting Week of 180716

Wednesday
Snatch

1.  On the minute x5
3 high hang snatch (from pockets)
--directly into:
On the minute x5
3 snatch balance
*First set on each starts @40%

2.  EMOM3: 
3 snatch high pulls @95%

3.  Snatch (on the minute):
3@60%
2@65%
2@70%
2@75%
2@80%
3x2 @85%


Friday
Clean & Jerk

1.  On the Minute x10 @40%
Evens:  3 high-hang squat cleans
Odds:  3 jerks

2.  Clean + Jerk (working on the minute):
65% x3+1
70% x2+1
75% x2+1
80% x2+1
85% x1+1  x3

Friday, July 13, 2018

Saturday July 14, 2018

Best of luck to those that are competing in Test your Metal today. Be great.

AMRAP3:
21 kbs (32/24kg)
42 DU
Max hang power cleans @115/85#

Rest3

AMRAP3:
16 DB G2OH @50/35#
400m run
Max burpees

Rest3.  X3 sets

Sunday, July 8, 2018

Olympic Weightlifting week of 180709

Wednesday
Clean & Jerk

1.  On the every other minute x10:
Evens: 3 Hi-hang Squat Cleans
Odds:  1 Jerk (choice) + 3 Press in Jerk


2.  Squat Clean + jerk:
*Working every 90seconds, starting at 65%, and building throughout:
1 + 5
2 + 4
3 + 3
4 + 2
5 + 1

3.  For Time:
20 Squat Cleans @100% of your 5+1 weight





Friday
Snatch

1.  On the every other minute x10:
Evens: 1 Power Snatch + 2 Snatch Balance
Odds: 1 Hi-hang Snatch Hi-pull + 2 Hi-hang Squat Snatch

*Speed + close bar path!


2. Snatch
Min 0, 1, 2:                3 @72%
Min 4, 5:30, 7:           3 @77%
Min 9, 11, 13:            3 @82%

3. Option
Continue building to a 1rm.  OR complete:
6 sets @90% of:
Snatch Deadlift + Hang Snatch Hi-pull + Snatch Hi-pull


Friday, July 6, 2018

Olympic Weightlifting 180706

1.  Clean
*choices:  Power Clean/Squat Clean/Hang Power Clean/Hang Squat Clean
On the minute:
3x3 - rest from 3:00-4:00
3x2 - rest from 7:00-8:00
3x1

2.  Snatch Complex
Every 2 minutes x8:
Snatch pull
Hang Snatch (above knee)
Hang Snatch (below knee)
Snatch

Saturday July 7, 2018

From 0:00-5:00
21-15-9
Hang Power Clean (95/65#)
Double Unders (x2 single unders)

From 5:00-10:00
15-12-9
Shoulder to Overhead (115/75#)
Back Rack Lunges

From 10:00-15:00
12-9-6
Front Squats (135/95#)
Box Jump Overs

From 15:00-20:00
9-6-3
Deadlifts (155/105#)
Burpees Over Bar

Friday, June 29, 2018

Saturday, June 30, 2018

3 rounds of:

AMRAP1:  Max Reps Burpees over bar
-rest1
AMRAP1:  Max Reps Power Snatch
-rest1
AMRAP1:  Max Reps Pull-ups/Muscle-ups/Ring Rows
-rest1
AMRAP1:  Max Reps Thrusters
-rest 3:00

Working @0:00, 10:00, 20:00

Barbell weight = 95/65#