Wednesday, November 26, 2014

11/27/14

We are closed!

Lift heavy weights then give Thanks!

1. Snatch: find your 1RM

2. Clean + jerk: find your 1RM

3. Abs/Core:
Tabata GHD sit-ups


Monday, November 24, 2014

11/25/14

1. Clean + jerk: 3X1 @ 80% of best

2. Overhead squat: find your 2RM

3. For quality: 
3 rounds of...
Slams on knees X10
L-holds X 20 sec

Sunday, November 23, 2014

11/24/14

1. Snatch: 3X1 @ 80% of best

2. Front squat: find your 2RM

3. On the minute for 8:00...
Even: goodmorning X3
Odd: lat raise, front raise, post raise X5 each

Thursday, November 20, 2014

11/21/14

1. Snatch: warm-up to 85% of best

2. Snatch dead: 3X3 @ 110% of best

3. Plyos:
Broad jump (2) to box jump X10

Wednesday, November 19, 2014

11/20/14

1. Hi hang snatch + hang snatch + snatch: 8X1+1+1 @ 55% of best
*Do 1 set every 1:00*

2. Hi hang clean + hang clean + jerk: 8X1+1+1 @ 55% of best
*Do 1 set every 1:00*

3. Abs/Core:
Tabata toes to bar

Monday, November 17, 2014

11/18/14

1. Clean pull + hang clean + push jerk: work up to a heavy set

2. Clean + jerk: 3X1+1 @ 95% of heavy set

3. Snatch balance: work up to a heavy double

4. Met-con:
3 rounds for time:
10 overhead squats
10 burpees

Sunday, November 16, 2014

11/17/14

1. Snatch pull + hang snatch + below the knee snatch: work up to a heavy set

2. Snatch: 3X1 @ 95% of heavy set

3. Band front squat: work up to a heavy double, 5X3 @ 75% of heavy double

4. On the minute for 8:00...
Even: GHR X8-12
Odd: bent row X max reps