Sunday, August 21, 2016
Saturday, August 20, 2016
With a running clock...
From 0:00 - 10:00 - Build to a Heavy 4 Rep Overhead Squat
From 10:00 - 20:00 - Build to a Heavy 2 Rep Snatch Balance
From the 20:00 - 25:00 - Build to a heavy High Hang Squat Snatch
From the 25:00 - 30:00 - Build to a heavy Squat Snatch (floor)
Sunday, August 14, 2016
- 5 Sets - Every 2:00, adding weight each set
- On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel. On the third and final repetition in the complex, no pause.
At 10:00 Mark - (2) 1 1/4 Front Squats (from the rack)
- 7 Sets - Every 1:00, Adding weight each set.
Start light and build. Use this as a primer for the following cleans. Rest from the 17-20 minute mark.
On the 20:00 - 1 Power Clean + 1 Hang Squat Clean
- 5 Sets - On the 1:00, climbing.
Focus on speed beneath the bar and the catch position. No "Starfish" cleans!!
Sunday, August 7, 2016
Work to a max weight of 5 reps. No more than 6 total sets
C1. Glute Ham Raise
- 3 sets of 8-12 reps
C2. Strict Toes to Bar (or scale to hanging knee raise)
- 3 sets of 6-8 reps