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Structure, Singlets and Snatches

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Saturday

Structure

Teams of 2:
AMRAP 30 MIN:
14 Power Wall Balls
20 KB SL Deadlifts
6 Sled Sprints, 50ft.
150m Sandbag Carry, AHAP
(Go to parking lot and back. Yes, that means up the driveway!)

Barbell Club

A. 3 Position Snatch
(floor, below knee, above knee) X 5 sets
*building*


B. BN Split Jerk, 2-2-2-2


C. 3-level Snatch Balance
*work to a heavy single*


D. Back Squat, 3-3-3-3

 

 

I Wish I Had Bones: Quit Relaxing at the Top of Your Pull!

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Tuesday

Endurance

A. Every 5 min for 20 min:
Run 800m (hold within 5 sec.)

*Rest 5 minutes*


B. Every 3 min for 15 min:
Run 500m (hold within 5 sec.) 

Barbell Club

Snatch DL + Pull Warmup


A. 3 Level Snatch, 5×1@60%


B. Every 90 seconds for 6 mins:
1 Snatch@80%


C. Power Snatch 3-3-3-3


D. Snatch Pull 5×2@95%

 

Today’s Link – I Wish I Had Bones: Quit Relaxing at the Top of Your Pull!

Structure

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Monday

Structure

Strength:
EMOM 10 mins:
Even: 5 SB Cleans
Odd: 5 Barbell Rollouts


Strength Tester:
6 Wide Grip Supinated Barbell Rows + Max Distance Farmer’s Carry
*You get 3 chances for Max Distance @ Max Weight*


Conditioning:
AMRAP 14 mins:
14 KB SL Deadlifts
10 OH SB Lunges
6 SB/Ball over bar 

Try This Simple Drill to Feel the Proper Mid-Foot Drive in Olympic Lifting

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Thursday

Endurance

A. 4 sets:
:30 AB (building)
*Rest 1 minute*


B. Every 5 minutes for 25 minutes:
AB 2km (hold RPM across 5 sets)

Barbell Club

A. Snatch, 5×2@80%


B. Snatch Pull 5×2@90%


C. SG Push Jerk 3-3-3-3


D. Snatch Balance, work to a heavy single

 

Today’s Link – Try This Simple Drill to Feel the Proper Mid-Foot Drive in Olympic Lifting