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#