Saturday, February 17, 2018

AMRAP25:

500m Row OR .6mile/.5mile AB
5 Wall Climbs (sub 10 strict push-ups)

10 Front Squats

10 Burpees over bar

10 Overhead barbell Lunges

*barbells not to exceed 115/75#

Oly 2-16 / 21st (clean and jerk test)

1.  3-position squat clean
Hi-hang - knee - floor

2.  Jerk progression (Build in weight)
On the minute x3:
5 strict press in catching position

On the minute x3:
3 tall jerk

On the minute x3:
1 jerk

3.  Clean and Jerk
Build to a 1rm clean and jerk

Oly 2-14 / 23rd (snatch test)

Great article focused around the "first pull" of the snatch...

1.  On the 90seconds for 7 sets:
3-position snatch (high-hang/knee/floor)

2.  Snatch
On the minute:
3 @65%
2 @75%
2 @85%
1 @90%
+4 more sets, building to a 1rm

3.  Snatch Deadlift:
5 reps @80% of above.  x5

Saturday, February 10, 2018

AMRAP4:
25 Wallballs (20/14# @10/9' target)
25 Double Unders (sub = 12 jumps over medball)

-rest 2:00

AMRAP4:
10 Box Jumps (24/20")
10 Toes to bar

-rest 2:00

AMRAP4:
5 Chest to bar pull-ups
5 Burpees

-rest 2:00

AMRAP4:
5 Squat Cleans  (145/100#)
5 Shoulder to overhead

-rest 2:00

AMRAP4:
10 Power Snatch (145/100#)
5 Muscle-ups (sub = 5 ring rows + 5 push-ups)

fOLY 2-9-18

1.  On the minute x5

2 position snatch (high hang snatch + hang snatch)

-rest 2:00

On the minute x7

Snatch balance + pausing OHS 

1+1

*Use 50% for first set of both, then build without sacrificing technique

2.  On the minute x8 @70%

evens:  3 power snatch

odds:  3 snatch pull

3.  Snatch

2@60%

2@65%

2@70%

5x1 @75%

wOLY 2-7-18

1.  On the minute x5:
3-position squat clean (high-hang, knee, floor)

-rest 2:00

On the minute x5:
3 Jerks (choice)

-Using 50% first set for everything.

2.  Clean and Jerk
2 @60%
2 @65%
2 @70%
5x1 @75%

Front Squat
5x3 @75%

Saturday, February 3, 2018

On the 10 minutes:
1. From 0:00 to 10:00
12-9-6
Power snatch (115/75)
Burpee over bar

2. From 10:00 to 20:00
15-12-9
KB Swing (32/24kg)
Box jump over (24/20”)

3. At 20:00:
21-15-9
DB snatch (50/35)
Burpee over dumbbell