3 Position Snatch

Wednesday, March 19, 2014: 3 Position Snatch: High hang Above the knee Floor You will start with 3 reps from each position.  Go up in weight, once you cannot perform 3, start doing 2 reps, then 1. Barbell complexes and position snatching greatly...

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For Reps

Tuesday, March 18, 2014: 3 rounds for reps(rest 1 minute between rnds): 1 Minute of Burpees 1 Minute of Power Snatch (75,55)(55,35) 1 Minute Box Jump(24,20) 1 Minute of Thruster(75,55)(55,35) 1 Minute of Toes to Bar(knee raises)(abmat) This is 3...

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Use your New Maxes

Monday, March 17, 2014: Back Squat: 75%x4, 80%x4, 80%x4, 80%x4 Front Squat: 60%x5, 65%x5, 705×5, 70%x5 Then, 7 Minute AMRAP: 10 Alternating Pistols(Modified pistol)(air squat) 30 Double unders(60 single skips)(30 single skips) Nice work on...

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End of the Week PR’s

Friday, March 14, 2014: Front Squat: 1-1-1-1-1-1-1 Then, 5 minutes to complete: 500 Meter row Max reps of the couplet- 10 Pull-ups, 10 Wall Balls(20,14)(14,10)(10,6) I am expecting multiple front squat PR’s today.  If things go like Monday...

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Jerks, SDHP and Box Jumps for 20

Thursday, March 13, 2014: 20 Minute AMRAP: 5 Push Jerks(95,65)(85,55)(65,35) 10 Sumo Deadlift High Pulls 15 Box Jumps (24,20)(lat bar jumps) It has been a little while since we performed the sumo deadlift high pull.  This movement is very unique...

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Olympic Maxes

Wednesday, March 12, 2014: Snatch Work up to a new 1 rep max Clean and Jerk Work up to a new 1 rep max The week of maxes continues.  There were 55 pr’s on Monday!  Keep it up today with some Olympic lifting.  Stay focused on the positioning...

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Run!

Tuesday, March 11, 2014: For Time: 3 Rounds: 800 meter run 15 Power Cleans (135,95)(115,75)(75,55) It is time to build our running endurance back up!  It has been quite a while since we ran 800’s.  Find a steady pace and stick with it...

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