Friday 10.24.14
STRENGTH 6×3 Behind The Neck Snatch Grip Push Press 4×8 Good Mornings Super Set with 6×2 Depth Jumps to vertical 4×8 Weighted Pull Ups 3×15 GHD Sit Ups METCON 20 min AMRAP 8 Thrusters 115/80 4...
View ArticleSaturday 10.25.14
WEIGHTLIFTING Snatch 2 @ 65%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, heavy single – stop after 2 misses Clean & Jerk 2+1 @ 65%, 2+1 @ 75%, 1+1 @ 85%, 1+1 @ 90%, heavy single – stop after 2 misses...
View ArticleMonday 10.27.14
WEIGHTLIFTING Clean & Jerk 2+1 @ 65%, 2+1 @ 70%, 2+1 @ 75%, 2+1 @ 80%, 2+1 @ 85%, 2+1 for max Clean Pull 3 @ 105%, 2×3 @ 110%, 2×2 @ 115% STRENGTH Back Squat 4×2 @ 85% 2 @ 90% GYMNASTICS 8×2...
View ArticleTuesday 10.28.14
WEIGHTLIFTING Power Snatch 1×3 @ 70% 1×3 @ 75% 1×2 @ 80% 1 @ 85% 1RM (no more than 2 attempts) Power Clean and Push Jerk 2x 1+1 @ 75% 2x 1+1 @ 80% 1RM 1+1 (no more than 2 attempts) STRENGTH 5×5 Hip...
View ArticleWednesday 10.29.14
WEIGHTLIFTING Snatch 3 @ 65%, 3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 2 reps for max Snatch Pull 3 @ 105%, 2×3 @ 110%, 2×2 @ 115% STRENGTH Front Squat 4×2 @ 85% 2 @ 90% GYMNASTICS 8 mins Handstand...
View ArticleFriday 10.31.14
Today is the last day of the current cycle. After today you will be resting Saturday, Sunday and Monday. I will post up a full schedule for next week over the weekend so you can get a feel for what...
View ArticleSaturday 11.1.14
REST DAY Today and tomorrow will be rest days. Feel free to do some mobility work but give yourselves a break before maxing out next week. The post Saturday 11.1.14<img alt=''...
View ArticleWednesday 11.5.14
WEIGHTLIFTING Build to 1RM Clean and Jerk RECOVERY 10-20mins light work of rowing. Find a pace around :30/500m split slower than 1k pace The post Wednesday 11.5.14<img alt=''...
View ArticleThursday 11.6.14
REST DAY Active recovery – run, row, ski, swim. 10-25 mins of low paced recovery work. 2-3 x 15 mins mobility sessions The post Thursday 11.6.14<img alt=''...
View ArticleFriday 11.7.14
STRENGTH Build to 1RM Front Squat RECOVERY 10-20mins light work of running. Work/Rest or steady state running is fine The post Friday 11.7.14<img alt=''...
View Article
