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Tuesday March 18 2008
Comments (1)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 2 x 5
  • Power clean & jerk - 75% x 2 x 5

3 rounds for time of:
50 m sprint
10 DB push jerk - 25% BW each
10 jumping sit-ups

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Monday March 17 2008
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 4
  • Clean & Jerk - 85% x 1 x 4
  • Back squat - 90% x 2 x 1

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Saturday March 15 2008
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 2
  • Clean & jerk – 90% x 1 x 2
  • Front squat – 90% x 2 x 2
  • Weighted glute-ham bench sit-ups – 3 x 10


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Friday March 14 2008
Comments (14)  |  Help  |  Programs  |  Exercises

  • Snatch – 60% x 2 x 5
  • Clean & jerk – 60% - 5 sets of 1 with your stronger lift and 2 with your weaker lift (e.g. 1 clean + 2 jerks)

3 rounds for time of:
50 m sprint
20 push ball – 10% BW
30 sit-ups


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Thursday March 13 2008
Comments (15)  |  Help  |  Programs  |  Exercises

Rest Day

Optional Workout:
  • Snatch - 60% x 1 x 5
  • Clean & Jerk - 60% x 1 x 5
Wednesday March 12 2008
Comments (15)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% of Monday’s best  x 1 x 5
  • Clean & jerk – 80% of Monday’s best  x 1 x 5
  • Back squat – heavy single

3 rounds for time of:
6 D-ball power clean + push press + slam – 20% BW
16 1-arm KB swing – 30% BW
26 kipping pull-ups


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Tuesday March 11 2008
Comments (11)  |  Help  |  Programs  |  Exercises

  • Muscle snatch – 5 x 1 – use weight from last Tuesday’s doubles
  • Snatch + overhead squat + hang power snatch + overhead squat – 60% x 5 sets
  • Clean + front squat + hang power clean – 60% x 5 sets
  • Push press + push jerk + jerk – 60% x 5 sets

3 rounds for time of:
Row 500 m
15 box jumps – mid-thigh height


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Monday March 10 2008
Comments (15)  |  Help  |  Programs  |  Exercises

  • Snatch - Take to a heavy single
  • Clean & Jerk - Take to a heavy single
  • Front squat - heavy single; drop 10% for 2 more singles
  • Pull-ups - 3 x max
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Showing 2469 — 2478 of 2641
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