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