Saturday December 30, 2017

Smell ya later, 2017....

For Time:

904m Row
70 s2oh
70 box jumps - 24/20"
70 hang power cleans
903m Row

barbells 75/55#

OLY 12-29-17

1.  Snatch Pull Strength:
On the Minute x3:
2 segmented snatch deadlift (4-position)

On the Minute x3:
3 snatch deadlift 

On the Minute x3:
3 position snatch pull (High hang - Knee - Floor)

2.  Power Development

On the 90seconds for 7 sets:
3 power snatch singles + 2 OHS

3.  Snatch
On the Minute for 4 sets:
Min1:  3 reps @72%
Min2:  2 reps @78%
Min3:  1 rep @ 82%

-rest 30sec-

Oly 12-22-17

1.  On the 3's:
Minutes 0-3:  3 hang power cleans
Minutes 3-6:  4 front squats
Minutes 6-9:  5 clean deadlifts

2.  Jerk practice:
On the minute x5:
3 pausing jerk balance

-rest 2:00

On the minute x5:
3 Jerks @80%

3.  Clean and Jerk:
On the 90seconds x6:
-60% x3+1
-65% x3+1
-70% x3+1
-(75% x3+1)x3

Oly 12-20-17

1.  Snatch Pull Strength:
On the Minute x5:
1 segmented snatch deadlift (4-position) +
1 snatch deadlift +
1 hang snatch pull

2.  Power Development
On the Minute:
Minutes 0-3:  High-hang power snatch x3
-rest to 4-
Minutes 4-7:  Low-hang power snatch x2
-rest to 8-
Minutes 8-11:  Power snatch singles x3

3.  Snatch
On the Minute for 4 sets:
Min1:  3 reps @70%
Min2:  2 reps @75%
Min3:  1 rep @ 80%
Min4:  rest

Saturday, December 16, 2017

Every 3min for 5 sets:

Min 0, 15:  Burpees

Min 3, 18:  Cal Row

Min 6, 21:  20 Clean to overhead

Min 9, 24:  AMRAP3

Min 12:  rest

Level 1:  

15 burpees

20/18cal row

95/65#

5 pull-ups + 10 push-ups + 15 squats

Level 2: 

20 burpees

30/20cal row

115/75#

2 rope climbs + 10 push-ups + 15 wall balls

Level 3:

30 burpees

40/30cal row

135/95#

5 M-U (sub 10 ctb or 15 pullups) + 10 HSPU + 15 db front rack lunges (50/35#)

Oly 12-15-17

1.  Snatch Deadlift

On the minute x5

2 segmented snatch deadlifts (4-position)

+ 2 snatch deadlifts

*build bar each set.

2.  Power Development

On the Minute x9

Minutes 0-2:  High-hang power snatch x3

Minutes 3-5:  Low hang power snatch x3

Minutes 7-9:  Power snatch singles x3

*build bar each set.

3.  Snatch

10x1,  build to a heavy single in 10 sets.

Olympic Lifting Wednesday, December 13, 2017

1.  Cleans
On the minute x5:  5 clean deadlifts
-rest 2:00
On the minute x5:  2 Hang power cleans + 3 front squats

2.  Jerk practice
On the 4-minutes:
Minutes 0-3:  Pausing jerk balance 5x3
Minutes 3-6:  Jerk balance 5x3
Minutes 6-9:  Jerk 5x3

3.  Clean & Jerk
On the minute x10:
1 Clean and jerk
*Build to a heavy single

Saturday December 9, 2017

5 sets:

Min1: db hang squat clean thrusters (50/35)

Min2: cal row 

Min3: DU/SU

MIN4: HSPU/strict pushups

Min5: db snatch (50/35)

-rest 2:00

Oly 12-8-17

1.  Clean
On the Minute x8
Evens:  5 clean deadlifts
Odds:  2 hang power clean + 3 front squats

2.  Jerk
On the 3-minutes:
Minutes 1-3:  Pausing Jerk balance (5x3)
Minutes 4-6:  Jerk Balance (5x3)
Minutes 7-9:  Split Jerk (5x3)

3.  Clean and Jerk
On the minute x10
1 clean and jerk
*build to a heavy single.

Oly 12-6-17

1.  Snatch deadlift
On the Minute x5:
2 segmented snatch deadlifts (4-position)
+ 2 snatch deadlifts
*build bar each set.

*The segmented snatch deadlift is a great tool for developing proper body/bar position for the lift.  It allows the lifter to understand how to apply force and engage the proper musculature in the first pull of the snatch (ground to hips).  Each position (2"-knee-mid thigh-pockets) will be held for 2-3 seconds.  Immediately after your two segmented reps, perform 2 snatch deadlifts using the same exact technique, only not stopping.

2.  Power Development
On the Minute x9:
Minutes 1-3:  High-hang power snatch x3
Minutes 4-6:  Low-hang power snatch x2
Minutes 7-9:  Power snatch x1
*build bar each set.

*The power snatch is a great tool we use to develop power (force x speed).  The first position is taken from the high hang, AKA the pockets.  We use the high hang to put you in a perfect position to jump-pull-drop under the barbell.  Next we move to the low hang, AKA the knee.  You can either begin above the patella or below.  The goal is to pull the bar up to the pockets in a controlled way.  Acceleration will be emphasized from the low hang and will help you move more weight.  The power snatch begins from the floor.  After drilling the first two positions, we should be set up to hit the power snatch with minimal amounts of error.

3.  Snatch
On the Minute x10:
1 snatch
*build to a heavy single in 10 sets.

Saturday, December 2, 2017

A.  AMRAP4:
10/8cal AB
20 Abmat Situps

-rest 2:00

B.  AMRAP4:
10 Wallball (20/14 @10/9' target)
20 D-U/40 singles

-rest 2:00

C.  AMRAP4:
5 Squat Cleans
10 S2OH
L1-75/45
L2-95/65
L3-115/75

-rest 2:00

D.  AMRAP4:
8 BJSD (24/20")
10/8cal Row

Athletes may start at any spot.