10/08/14
OLY: 4X3 Touch & Go Jerks (do not drop). Then 1xME at 75% STRENGTH: 4X5 Back Squats. Work to a heavy, but not maximal, set of 5. (See 10/01/14) 3x(3 Press+ME Push Press). See 9/30/14. WOD: CrossFit...
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REST DAY aka PLAY DAY
Mobilize, Roll, Mash, Stretch, Get gymnasty, Play with something fun!
View Article10/10/14
OLY: Power Snatch: 4X5. Work to a 5RM. Power Clean & Push Jerk: 4X5. Work to a 5RM. STRENGTH: Superset 4X1:00 ME Strict C2B Pull-ups (not unbroken sets). Rest 2:00 3X10 Weighted Reverse Hypers....
View Article10/11/14
OLY: 5X1 Snatch. Work to a max for the day. 5X1 Clean & Jerk. Work to a max for the day. STRENGTH: 4X5 Pause Front Squats (3sec). AHAP WOD: “Midline March” 3 rounds for time of: 25 GHD sit-ups...
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REST DAY aka PLAY DAY
Mobilize, Roll, Mash, Stretch, Get gymnasty, Play with something fun!
View Article10/13/14
OLY: 5X2 3sec Pause Snatches. Heavy but NO MISSES. 4X3 Touch & Go Snatches (full). Then 1xME @ 75% 4X60 second ME Strict TTB. ACC: 4×20 Banded Pull-downs WOD: EMOM for 12:00- 10 Wall Balls 20/14#...
View Article10/14/14
OLY: 5X1 Two Position Clean (hang & power position). AHAP. No misses. 5X2 Jerk from blocks. AHAP STRENGTH: 4X3 Touch & Go Cleans (full). Establish 3RM. Then 1xME @75% 4X8 Tempo Ring Dips (3...
View Article10/15/14
OLY: 4X3 Touch & Go Jerks (re-rack, and do not drop). Then 1xME @75%. STRENGTH: 4X5 Back Squats. Work to 5RM 4X3 Clean Grip Behind the Neck Push Press. AHAP ACC: 4×10 DB rows w/1sec pause at chest....
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REST DAY aka PLAY DAY
Mobilize, Roll, Mash, Stretch, Get gymnasty, Play with something fun!
View ArticleClik here to view.
10/17/14
OLY: Power Snatch: 4X5. Work to a 5RM. Power Clean & Push Jerk: 4X5. Work to a 5RM. STRENGTH: Superset A+B A) 4XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps). Rest 2:00 B) 3X10...
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