Monthly Archives: September 2017

Sep 21

 Thursday Lift refinement – touch and go snatch doubles. A – 3×5 – muscle snatches. B – work to a heavy set of 2 touch and go snatches. ***work on keeping good technique on both reps.   ***coaches watch hip movement...

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Sept 20

  Skill development – Sumo DL high pull A – Sumo DL 4×3 – not a max out.  Just moving some weight.  Focus on hips and hamstrings   B – Practice and build weight to SDLHP for workout.  6 mins – keep...

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Sept 19

Tuesday 35 min cap Run 400 with sandbag 10 strict pull ups or negatives/20 sport 75 thrusters, 75/55 50 dips/assisted dips 10 strict pull ups or negatives/20 sport 50 overhead squats, 75/55 75 sit-ups 10 strict pull ups or negatives/20 sport Run...

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Sept 18

Refinement – Elbow turnover in Heavy power Cleans A – 5 sets  of complex 2 muscle cleans 5 FS B – Touch and go power cleans 6×3 ***work on repeating the form with each rep. ***Crisp, fast finish with the elbows into deep...

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Sept 17

A – Warm up snatches. B – 30 mins. Run 200 50 DU 5 snatches – add weight each round Athlete – start at 95/55 Sport – Start at 135/85

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Sept 16

A- Clean and Jerk – 3 rounds 1 on min 1 2 on min 2 3 on min 3 4 on min 4 5 on min 5   B – Tabata – 16 mins Pull ups Push ups Sit ups squats

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Sept 15

Area of focus/refinement Muscle ups After general warm up coach will lead athletes through MU progression work.  After coach’s explanation each athlete will choose to work on MU progression for 10  mins   Ideas 1 Ideas 2   A – MU...

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Sept 14

NEW Skill focus – Floor Press from rig – link   A1 – Floor Press from Rig 5×5 A2 – KB bent over row 5×8   Main Event – Focus on sustaining 80-85% effort on row/bike 5 rounds for time Row 500M or...

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Sept 13

Area of focus – Snatch Power.  Active Warm up to get Snatch ready. A – 3 rounds for quality 5 Cleans increase weight each set   5 bar or lightweight muscle cleans 5 bar or lightweight snatch balance   B – Main Event...

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September 11

Area of focus – Keeping the core and posture together during high rep and heavy rep front squats.   A – Hang Squat Cleans – 2 reps from the high hang. ***work on dropping quickly into a great bottom position.     B...

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Sept 10

35 min to complete with a partner 3200 meters 100 wallballs 200 push-ups 300 sit-ups 400 double unders 500 lungesteps 7000/6000/5000 lbs overhead any way you choose

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