Category Archives: Featured

heavy athletics A. Snatch – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2 B. Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x … Continue reading →

heavy athletics A. Hang snatch (below knee); 75/2, 80/2, 85/1 x 3 B. Hang clean (below knee);75/2, 80/2, 85/1 x 3 C. Back Squat; 70/5 x 1, 75/3 x 1, 80/2 x 1, 85/1 x 1, 90/1 x 2 conditioning … Continue reading →

heavy athletics A. Snatch; (~80-90%)/1 x 5 B. Snatch pull; (~85-95%)/3 x 4 C. Front Squat; 65/5, 70/3, 75/2, 80/1, 85/1 x 2, 90/1 after bash At this point in the week we have been challenging our body pretty hard, … Continue reading →

heavy athletics A. 3-Stop Power snatch + snatch – 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1 B. 3-Stop Power clean + power jerk – 75% x 3 sets, 80% x … Continue reading →

heavy athletics A. Clean & Jerk – 5 x 1 (~80-90%) B. Clean pull – 4 x 2 C. Back Squat; 70/5 x 1, 75/3 x 1, 80/2 x 1, 85/1 x 1, 90/1 x 2 conditioning 5 RFT 5 … Continue reading →

heavy athletics A. Snatch – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1 B. Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1 C. Front squat – heavy singles; then 90% x 1 … Continue reading →

Rest day

heavy athletics A. Hang snatch (below knee) – 75% x 2 x 3, 80% x 2 x 2 B. Hang clean (below knee) – 75% x 2 x 3, 80% x 2 x 2 C. Heaving snatch balance – 4 … Continue reading →

heavy athletics A. 3 Stop Clean + Jerk; 7 x 1+1 3 Stop clean consists of pausing with the bar for 2-3 seconds at the following 3 positions; below the knee, above the knee, and high hang positions. Focus on … Continue reading →

heavy athletics A. Power clean + power jerk; 75/2+2 x 3 sets, 80/2+1 x 2 conditioning “Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dips