Category Archives: Training

Friday 12202013

Posted on December 20, 2013 by admin

A. Bench press; 3-2-1-3-2-1-1   conditioning 10 min @ 80% Run 200m 10 Pull Ups 10 Wall Ball rest 5 min 10 min @ 80% Row 250m 7 HSPU’s 10 Power Snatch (75/55) rest 5 min 10 min @ 80% … Continue reading →

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Thursday 12192013

Posted on December 19, 2013 by admin

Heavy athletics A. C&J; 15 minutes to work up to a heavy single B.“Macho Man” On the minute for as long as possible: 3 Power Cleans, 185/135 3 Front Squats, 185/135 3 Jerks, 185/135 If you fail to make 5 … Continue reading →

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Tuesday 12172013

Posted on December 17, 2013 by admin

heavy athletics A. Front squat; 3-2-2-1-1-1 B. Back squat; 20RM (try to increase the load used from last week.) C. Push Press(30X2); 3-3-2-2 4 min @ 85% of: 4 Hang clean (115/75) 6 Jumps over PVC (24/20) 8 hr push … Continue reading →

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Saturday 12142013

Posted on December 13, 2013 by admin

heavy atletics A. Back squat; 5-5-5-5-5 (make sure the last 3 sets are at/around percent’s of 75-80 or above)   Conditioning With a running clock complete B. 3 rounds for time of 10 power snatch 135/85) 10 hspu C. at … Continue reading →

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Friday 12132013

Posted on December 12, 2013 by admin

heavy athletics A. Bench press; 3-3-3-3   conditioning 10 min @ 80% Run 200m 10 Push Press, 95/65lbs 10 GH Sit Ups rest 5 min 10 min @ 80% 100 Double Unders 10 wall ball (20/14) 10 hollow rocks (2 … Continue reading →

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Thursday 12122013

Posted on December 12, 2013 by admin

Conditioning A. OTM x 16 Even – snatch x 3 Odd – muscle up x 4-6 B. OTM x 16 Even – squat clean x 3 Odd – dips x 5-7 C. OTM x 16 Even – STO x 3 … Continue reading →

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Monday 12022013

Posted on December 1, 2013 by admin

heavy athletics A. C&J; 4 x 1+2 (loads from 70%-80%) B. “Hulk Hogan” Every 2 minutes complete: 3 Muscle ups 5 Power Cleans, 185/135 7 Burpees Continue for 20 minutes (10 rounds), or as long as possible. D. Core + … Continue reading →

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Thursday 112113

Posted on November 20, 2013 by admin

heavy athletics A. Front Squat (41X1); 2-2-2-2 (use tempo on first rep, and perform the 2nd rep as fast as possible.) B. Full Snatch @ 80% x 2 EMOM for 5 minutes C. Max rep Snatch @ 80% for 2 … Continue reading →

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Friday

Posted on November 7, 2013 by admin

Pre-Game 2-3 rounds not for time walking pace 1 Snatch Complex (1 hang power snatch + 1 full snatch + 1 OHS) 2 HSPU 3 c2b pull up 4 toe to bar 5 box jump 6 burpee 20 dubz

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Thursday

Posted on November 6, 2013 by admin

heavy athletics As soon as you start doing barbell work warm up quickly A. 7 min to find a heavy snatch single, not necessarily a 1RM Rest 2’ B. 7 min to find a heavy C&J single, not necessarily a … Continue reading →

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