Saturday December 29, 2018

A.  For Time:
500m Row
40 Box Jumps (24/20")
50 Double Unders
1000m Row
50 Double Unders
40 Box Jumps
500m Row

*Substitute 30/20cal on bike for 500m row (60/40 for 1k row)

B.  To be completed when everyone finishes part A
3 sets of:
10 dumbbell front rack step-back lunges
15 strict hanging knee raises
20 abmat sit-ups

Saturday, December 22, 2018

Please try and bring a gift donation today.  Proceeds go to Project Self Sufficiency's Season of Hope: Which distributes toys to local families who can not afford to buy their children gifts. We hope you are able to join us. Feel free to bring a friend!

For Time:

1 Wall Climb (WC)

2 Strict Pull-ups (SP) + 1 WC

3 Push-ups (PU) + 2 SP + 1 WC

4 Burpees (B) + 3 PU + 2 SP + 1 WC

5 Box Jumps (BJ) + 4 B + 3 PU + 2 SP + 1 WC

6 DB Hang Squat Clean Thrusters (HSC) (3+3 each arm) + 5 BJ + 4 B + 3 PU + 2 SP + 1 WC

7 Abmat sit-ups (SU) + 6 HSC + 5 BJ + 4 B + 3 PU + 2 SP + 1 WC

8 Goblet Stationary Lunges (L) + 7 SU + 6 HSC + 5 BJ + 4 B + 3 PU + 2 SP + 1 WC

9 Air Squats (AS) + 8 L + 7 SU + 6 HSC + 5 BJ + 4 B + 3 PU + 2 SP + 1 WC

10 db Snatch (DBS) + 9 AS + 8 L + 7 SU + 6 HSC + 5 BJ + 4 B + 3 PU + 2 SP + 1 WC

11cal AB (AB) + 10 DBS + 9 AS + 8 L + 7 SU + 6 HSC + 5 BJ + 4 B + 3 PU + 2 SP + 1 WC

12 DB box step-ups (BS) + 11 AB +10 DBS + 9 AS + 8 L + 7 SU + 6 HSC + 5 BJ + 4 B + 3 PU + 2 SP + 1 WC

Saturday December 15, 2018

Saturday, December 1, 2018

1.  10-8-6-4-2

Handstand Push-ups / dumbbell Z-press

*500/400m row after each set

2.  ".5 Tabata Mash-up"

:20w/:10r x4 sets

From 0:00 - 4:00

Ski Erg

Dumbbell hang squat clean (35/25)

From 6:00 - 10:00

Kettlebell swing (24/16kg)

Box jump over (24/20")

From 12:00 - 16:00

Abmat Sit-ups

Burpees to target

From 18:00 - 22:00

Wallballs

DB Snatch (50/35#)

Saturday, November 24, 2018

AMRAP2 @90% effort:
Max Cals
-rest 2:00-

AMRAP2 @90% effort:
Max Power Cleans (nte 185#)
-rest 2:00-

AMRAP2 @90% effort:
Max Double Unders/Single Unders
-rest 2:00-

AMRAP2 @90% effort:
Max Rope Climbs or Muscle-ups
-rest 4:00

For Time:
21 Cals
15 Box Jumpovers (24/20")
9 Power Cleans (same wt as above)
60 Double Unders/Single Unders
3 Rope Climbs/6 Muscle Ups

Saturday November 10, 2018

AMRAP20:

5 rounds of:

10 pull-ups/4 muscle-ups

15 push-ups

10 dB hang squat cleans (35/20#)

-in remaining time-

Max rounds:

200m row

20 dB front rack stationary lunges

20 abmat sit-ups

Olympic Weightlifting (11-09-18)

1.  Clean DL w/Pause @ knee - 5x3 @90%

2.  Power Clean + Pause front squat - 3(2+2) @75%

3.  Squat Clean + Jerk off blocks - 7 total sets

4.  If there is remaining time, practice split jerk technique/mobilize hips & shoulders

Saturday, November 2, 2018

Working @0:00, 7:00, 14:00, 21:00, 28:00

AMRAP1: 15kb swings + max cal ski/row/AB
-rest 30sec-
AMRAP1: 15 wallballs + max double unders
-rest 30sec-
AMRAP1: 3 burpees + 5 box jumps
-rest 30sec-
AMRAP1:  max power cleans @135/95#

Saturday, October 26, 2018

AMRAP1 AFAP:
8 box jump overs
8 s2oh (95/65)
Max box jump overs
-rest 2:00

AMRAP1 AFAP:
10 burpees
10 kB swings (24/16kg)
Max burpees
-rest 2:00

AMRAP1 AFAP:
12sec AB
12 hang power cleans (95/65)
Max AB cals
-rest 2:00

AMRAP1 AFAP:
14 wallballs
14 abmat sit-ups
Max wallballs
-rest to 13:00, 26:00

X3 total sets

Saturday, October 20, 2018

@0:00
27-21-15:
cal AB/row/ski
Pushups
Air squats

@10:00
9-7-5:
Power clean (135/95)
Burpee over bar
35 DU

@20:00
3-2-1:
Rope climb
Run 400m
Wall climb

Saturday October 13, 2018

A. On the 3 minutes x5:
500m row or 20/15cal AB

B. Every 2min X3 sets, cap @1:30
0, 4, 8, 12: 15 wallballs + max DU
2, 6, 10, 14: 15 burpees + max shuttle sprints

Saturday, October 6, 2018

Emom10:

Evens: 30sec AB

Odds: 30sec row

-rest 5:00-

AMRAP15:

21 double unders

15 s2oh (115/75)

9 box jumps (24/20”)

Saturday, September 29, 2018

For Time:
50 double unders
50 db hang clean and jerk (50/35#, partition as desired)
40 double unders
40 goblet squats
30 double unders
30 db snatch
20 double unders
20 handstand push-ups (strict push-ups/pike)
10 double unders
10 muscle-ups (sub strict pulling)

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

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)

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%

saturday 9-8

Be ready to run today.

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.

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

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

Saturday August 25, 2018

@0:00:
21-15-9:
S2OH (95/65)
Cal Row

@10:00:
15-9-6:
Box Jumps (30/24)
Hang power cleans (115/80)

@20:00
9-6-3
HSPU (/3 wall climbs)
Deadlifts (185/135)

Olympic Weightlifting 8-24-18

 1. On the 90-seconds for 8 TNG sets:
Power Clean + Hang Squat Clean + Squat Clean
2 @70%
2 @75%
2 @80%
2 @85%
*if athletes have not tested for their 2rm hang squat clean, then you will perform the first 4 sets with the group (the complex), building each set. After that, continue with 2 hang squat cleans until you hit your max.

2. On the every other minute:
Minutes 0, 2, 4, 6: 1 snatch drop + 2 OHS
Minutes 8, 10, 12, 14: 1 snatch balance + 1 hang snatch
Minutes 1, 3, 5, 7: 3-position Power Snatch** (hi-knee-floor)
Minutes 9, 11, 13, 15: 2-position Power Snatch** (Lo hang-floor)

**not TNG

Saturday, August 18, 2018

In groups of 3:

10min amrap:

10/7 cal AB + sled push/pull

4 Rounds

15 Burpee Over Bar

10 Front Squat (155/105#)

5 Muscle Ups / 2 rope climbs / 5 ring rows + 5 dips

Olympic Weightlifting Week of 180813

Snatch:
1.  7 sets, working ev 2min:
Hang snatch + BTN (behind the neck) Jerk
Hang snatch + OHS
Snatch + Snatch balance

2.  Power Snatch
Build to a 2rm (double) in 15min

3.  Snatch
~10min snatch practice at a moderate weight.

Key focus:
speed under bar
finishing extension w/straight arms
keeping feet close to the ground.


Clean and Jerk:
1.  On the minute x10:
Evens:  2-position power clean (hang-floor)
Odds:  Jerk (5-4-3-2-1)

2.  Hang Squat Clean
Build to a 2rm in 15min

3.  Squat Clean and Jerk
pick a weight and drill weaknesses for ~10min

Saturday August 4, 2018

Big thanks to coach Shaun OCR for taking the reigns today!!

For time:

Buy-in:
Sled drag down and back @1.5x body weight
15 mu(30 c2b, kipping, jumping pullups/ring rows)
2 rope climbs

Then:
3 rounds of:
5 burpees over bar
10 dB power cleans @50/35#
15 dB front squats
20 D-U (x2 singles)

Cash-out:
2 rope climbs
Sled drag down and back @1.5x body weight
1000m row

Olympic Weightlifting week of 180730

Wednesday
Snatch
1.  On the minute x4 @90%:
2 TNG Halting snatch deadlift (2sec hold @ 1", knee, hi-hang)

2.  On the minute x4 @80%:
1 snatch deadlift + 2 hang snatch hi-pulls

3.  On the 90seconds x4 @50%:
Snatch Primer
Pause @knee power snatch + snatch balance + OHS + Snatch

4.  Snatch
4x3 @65%
-rest 1:00

3x3 @70%
-rest 1:00

3x2 @75%
-rest 1:00

2x2 @80%
-rest 1:00

2x1 @85%

Friday
Clean & Jerk
1.  In the 3-minute window:
0:00-3:00:  4x3 Jerk Drops
3:00-6:00:  4x3 Pressing Jerk Drop
6:00-9:00:  4x3-position squat clean+ jerk

2.  On the 90seconds x4 @50%:
Clean & Jerk Primer:
1 Halting clean deadlift
1 Hang squat clean
1 Jerk
1 Squat Clean

3.  On the 2-minutes:
Power Clean + Jerk
1 + 5
2 + 4
3 + 3
4 + 2
5 + 1

Saturday, July 28, 2018

On the minute x5:
Minute 1:  15/10cal AB
Minute 2:  Max reps pull-ups/ctb/ring rows/muscle-ups
Minute 3:  10 GHD Sit-ups + 10 air squats
Minute 4:  200m Run
Minute 5:  Max set HSPU/HRPU
Minute 6:  rest

Olympic Weightlifting Week of 180723

Wednesday
Clean & Jerk
1.  On the minute x5 sets
Min1:  Front Squat (5-4-3-3-3)
Min2:  Power Clean (5-4-3-3-3)
Min3:  Power Jerk (5-4-3-2-2)

2.  Clean & Jerk
Build to a heavy single

3.  5 sets of:
(1 deadlift + 1 low-hang snatch pull) x3 *resting only 10sec b/w reps*

Friday
Snatch
1.  On the every other minute x10
Evens:  1 snatch balance + 2 overhead squats
Odds:  3-position power snatch (Hang + Knee + Floor) *dropping after knee is ok

2.  Snatch
5 sets, on the minute of:
3 @60%
3 @65%
3 @70%
rest 1:00

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

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

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

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

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

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#

Olympic Weightlifting Week of 180625

Wednesday

Snatch

1.  Snatch Primer

On the minute x6:  

Hi-hang snatch + Snatch balance + Overhead squat

*Keep this light.  High hang from pockets, no hinge*

2.  Snatch

Minute 1: 3 reps @70%                 Minute 5:  3 reps @70%

Minute 2: 1 rep @75%                   Minute 6:  1 rep @85%

Minute 3: 3 reps @70%                 Minute 7:  3 reps @70%

Minute 4: 1 rep @80%                   Minute 8:  1 rep @90%

3.  Option

Continue building to a 1rm.  OR complete:

1 Deadlift + 1 Snatch pull x5 sets.

Friday

Clean & Jerk

1.  Squat Clean + Front Squat

Working every 90seconds, starting at 60%, and building throughout:

1 + 5

2 + 4

3 + 3

4 + 2

5 + 1

**all clean reps are singles.

2.  Power Clean + jerk:

Working every 90seconds, starting at 60%, and building throughout:

1 + 5

2 + 4

3 + 3

4 + 2

5 + 1

3.  Clean and Jerk Battery:

AMRAP5:

Clean and jerks @80%.

Saturday, June 23, 2018

A.  AMRAP3:
3 rounds of:
5 Thrusters + 5 Bar over Burpees (nte 95/65)
*max cal bike/ski/row in remaining time

rest 3:00

B.  AMRAP3:
3 rounds of:
5 Hang Power Cleans + 30 Double Unders (nte 135/95)
*max cal bike/ski/row in remaining time

rest 3:00

C.  AMRAP3:
3 rounds of:
10 Box Jump Overs + 3 MU/6 CTB/9 Pull-ups
*max cal bike/ski/row in remaining time

rest 3:00

D.  For Time:
100 D-U (x2 singles)
10 Hang Clean to Overhead
10 Burpee Box Jump Overs
6 MU/12 CTB/18 Pullups
100 D-U (x2 singles)

Saturday, June 16, 2018

For Time:
2 rounds of:
400m Run
100 Double Unders
50 Air Squats

Rest 3:00, then:
30cal Row
30 Pull-ups/Ring Rows
30 Push Jerks (155/105)

20/15cal AB
10 Power Cleans (155/105)
5 Rope Climbs/Muscle-ups

*athletes start on either one.

Olympic Weightlifting week of 180611

Wednesday

Snatch

1.  On the minute x7:

Hang Power Snatch

+ Power Snatch

+ OHS

2.  Snatch:

Min1: 2 reps @70%

Min2:  2 reps @75%

Min3: 2 rep @80%

Min4: rest

X4 sets

3. Build to a heavy single for the day

Friday

Clean & Jerk

1.  On the minute x3:

3 high hang squat cleans

-rest 1:00

2-position squat clean (Hang + Floor)

-rest 1:00

3 power cleans + 3 front squats

2.  On the Minute x5:

5-4-3-2-1  Jerk/Split Jerk.  As reps decrease, increase weight.

3.  Clean + jerk x4 sets:

Min1:  3+1 @65%

Min2:  2+1 @70%

Min3:  1+1 @75%

Min4:  Rest

Saturday, June 9, 2018

For Time:

20/15cal AB

20 Box Jump Overs (24/20)

20 Power Cleans (155/105)

20 Wallballs

20 Shoulder to overhead (155/105)

20 Box Jump Overs (24/20)

400m medball run
20 Box Jump Overs (24/20)

20 Power Cleans (135/95)

20 Wallballs

20 Shoulder to overhead (135/95)

20 Box Jump Overs (24/20)

20/15cal AB

Partner Option:

Double everything up.  Do I really need to type it out?

fine...

For Time:

20/15cal AB each

40 Box Jump Overs (24/20)

40 Power Cleans (155/105)

40 Wallballs

40 Shoulder to overhead (155/105)

40 Box Jump Overs (24/20)

400m partner medball run (carry your own)
40 Box Jump Overs (24/20)

40 Power Cleans (135/95)

40 Wallballs

40 Shoulder to overhead (135/95)

40 Box Jump Overs (24/20)

20/15cal AB each

Olympic Weightlifting week of 180604

Wednesday

Snatch

1.  On the 5-minutes

From 0:00-4:00

3  snatch balance + 3 high hang snatch 

From 5:00-9:00:

1 hang power snatch + 1 hang squat snatch 

From 10-14:00:

3 power snatch (catching in half squat)

2.  Snatch:

Min1:  3 reps @65%

Min2:  2 reps @70%

Min3:  1 rep @75%

Min4:  rest

X4 sets

3. For Time:

50 overhead barbell lunges @70%

everytime you drop, perform 5 burpees over bar.

Friday

Clean & Jerk

1.  On the minute x10:

Clean pull + hang squat clean + squat clean

*build barbell throughout

2.  Clean + jerk:

*build to a heavy single for the day

3.  AMRAP5

“Machoman”complex

3 power cleans + 3 front squats + 3 jerks

Use a barbell you can cycle through efficiently.

Saturday, June 2 2018

For Time:
100cal Row
30 Deadlifts
80cal Row
20 Hang Power Cleans
60cal row
30 S2OH
40cal row
20 Front Squats
20cal row

Barbells NTE 115/75#

Olympic Weightlifting Week of 180528

Olympic Weightlifting Week of 180528

Wednesday

Snatch

1.  On the 5-minutes

From 0:00-4:00

3 tng snatch deadlift 

From 5:00-9:00:

1 hang power snatch + 1 power snatch 

From 10-14:00:

3 OHS

2.  Snatch:

On the minute x3:  3 reps @60%

On the minute x3:  2 reps @65%

On the minute x3:  1 rep @70%

3.  Isabel:

30 power snatch for time 

Friday

Clean & Jerk

1.  On the minute:

2-position power clean

Minutes 0-3:  74%

-rest 4-5

Minutes 5-8:  78%

-rest 9-10

Minutes 10-13:  80%

2.  Squat clean + jerk EMOM:

*build to a heavy single for the day

0, 1, 2: 3+1

4, 5, 6: 2+1

8, 9, 10: 1+1

3.  AMRAP5

3 squat cleans + 3 jerks

Saturday Memorial Day Murph

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

*scaling options*

8 rounds of:

400m run

13 pull-ups

25 push-ups

38 squats

*scaling athletes can use the bike or rower.  For every 400m run, athletes must row 500 or bike 20/15cal.

*pull-ups/ring rows/jumping pull-ups are ok.

*push-ups, chest to ab-mat is ok for scaling athletes.

*everyone squats.

**Bring lots of water for tomorrow.

Olympic Weightlifting Week of 180521

Wednesday
Clean & Jerk

1.  Technique work **keep barbell light.  Warm-up/drilling weight.  huge focus on technique!.

From 0:00-3:00:  3x5 tall cleans 

From 3:00-6:00:  3x5 jerks 
From 6:00-9:00:  3-level high hang clean x3

2.  Clean and Jerk:

3x2 @75%
2x2 @80%
2x2 @85% 

3.  5-4-3-2-1 @high intensity:

Power Clean
Front Squat
Jerk

*use 70% 1rm

Friday
Snatch

1.  On the 3 minutes:

From 0:00-3:00:

3 snatch balance @ nte 50%

From 3:00-6:00:

3 hang power snatch @ nte 65%

From 6:00-9:00:

3 squat snatch @ nte 75%

2.  Build to a heavy single for the day

3.  AMRAP5 @55-65%
1 squat snatch + 1 ohs

2 squat snatch + 2 ohs

………….

Saturday, May 18, 2018

On the minute for 3 sets:

Minute 1: 1 set max rep pulling (muscle ups/ctb/kipping/ring rows)

Minute 2: 45sec shuttle run

Minute 3: 5.5.5.5 wallballs (rest 5sec b/w rounds)

Minute 4: rest

Rest to 20 on the clock. 

AMRAP5 

10 dB hang clean and jerk (5 each arm)

10 burpees over dB 

Rest 2:00

AMRAP5

10 dB snatch

20 squats 

30 double under (40 singles)

Olympic Weightlifting Week of 180514

Wednesday
Snatch

1.  On the 3 minutes:

From 0:00-3:00:

3 snatch balance @ nte 50%

From 3:00-6:00:

3 hang power snatch @ nte 65%

From 6:00-9:00:

3 squat snatch @ nte 75%

2.  Build to a heavy single for the day

3.  AMRAP5 @55-65%
1 squat snatch + 1 ohs

2 squat snatch + 2 ohs

………….

Friday
Clean & Jerk

1.  “On the every other minute”:

Evens:  1 Pause Squat Clean (:03 in the hole)

Odds:  3-position power clean & jerk (floor, low hang, hang)

Minutes 0-3:  72%

-rest 4-5

Minutes 5-8:  76%

-rest 9-10

Minutes 10-13:  78%

2.  On the minute x5:

1 squat clean and jerk (build bar each set)

3.  AMRAP5 @80% of above:

1 power clean + 1 burpee over bar

2 power clean + 2 burpees over bar