Monthly Archives: October 2017

Oct 30

A – Snatch Tech Work 5 sets 3 Snatch DL 1 Hang Snatch Work on good starting position and aggressive stand past the knees   B – Main Event – Overhead Squat 7 sets of 1   C – Row 500M for time

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Oct 28

A – 15 mins to work to a heavy complex   1 clean 1 Squat clean 1 front squat   B – 6 sets 8 jumping back squats 15 sec bike sprint Rest 2 mins

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Oct 27

A – Push Press – sets of 5, 3, 1, 1, 3, 5   B – Fight gone bad practice 5 sets 20 Wall balls 20 Sumo DL High pull 75/55 20 box jumps 20 push press 20 Row CALS Rest 1 min

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Oct 26

A – Practice session 10 mins- A1 – HS Walk, HS Holds or Walk Walk up to a 5-10 second hold A2 – Pull up practice – weighted, strict or kipping practice   B – Practice Stones – 5 mins   C – Main...

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Oct 25

Refinement: practice pacing and breathing under a stressful couplet.   A – Warm up above your Rx weight for the Main Event – 10 mins   B – Main Event 15-12-9 Cleans – 115/75, 135/95 Sport Thrusters – same...

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Oct 23

Refinement: Overhead/catch position for Snatch A – Part of active warm up with bar – 4 sets of complex 2 hang muscle snatch 2 snatch grip jerks 2 OHS   B – Main Event: work to a heavy complex in 12 mins – look for 5-7...

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Oct 22

2 rounds for time – 40 MIN Cap Run 400 20 Sit ups 10 KBS 5 Wall Balls Run 600 (through bank) 40 Sit ups 20 KBS 10 Wall Balls Run 800 60 Sit ups 30 KBS 15 Wall balls

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Oct 20

Area of focus – staying on the heels in multiple reps cleans.  Don’t let the weight pull you forward onto your toes   A – Main Event power cleans – 7 sets of 5 – 16 mins   B – 6 sets 6 Deadlifts 155/105...

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