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Showing 2488 — 2497 of 2642
Friday February 29 2008
Comments (15)  |  Help  |  Programs  |  Exercises

  • Power snatch + snatch balance + hang snatch – 3 sets
  • Power clean + tall clean + jerk – 3 sets

4 rounds for time of:
7 wall ball – 10% BW
14 1-arm DB hang power snatch – 20% BW
7 box jumps – mid thigh
7 clapping pull-up

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Thursday February 28 2008
Comments (24)  |  Help  |  Programs  |  Exercises

Rest Day

Optional Workout:
  • Snatch - 60% x 1 x 4
  • Clean & jerk - 60% x 1 x 4
  • Light ab work of choice
Wednesday February 27 2008
Comments (14)  |  Help  |  Programs  |  Exercises

  • Snatch – heavy single
  • Clean & Jerk – heavy single
  • Back squat – heavy single

Rounds in 10 minutes:
20 kipping pull-ups
20 sandbag halfmoons – 30% BW
20 sandbag power clean + push jerk – 30% BW

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Tuesday February 26 2008
Comments (12)  |  Help  |  Programs  |  Exercises

  • Muscle snatch – 3 x 2
  • Power snatch + 3 overhead squat – 60% (of snatch) x 4 sets
  • Power clean + push jerk + jerk – 60% (of clean) x 4 sets

4 rounds for time of:
100 m sprint
10 Turkish get-ups – 25% BW
1 min rest

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Monday February 25 2008
Comments (18)  |  Help  |  Programs  |  Exercises

  • Snatch - Take to a heavy single; drop 10% x 1, drop another 10% x 1 x 3
  • Clean & Jerk - same as snatch
  • Front squat - heavy single; drop 10% for a double
  • Pull-ups - 3 x max

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Sunday February 24 2008
Comments  |  Help  |  Programs  |  Exercises

Rest day

Tomorrow is the start of a new 4-week mesocycle with more emphasis on the classic lifts... heavy.
Saturday February 23 2008
Comments (14)  |  Help  |  Programs  |  Exercises

  • Snatch – max for the day
  • Clean & Jerk - max for the day
  • Front squat – max for the day

Allow a maximum of 3 missed attempts for each lift before moving on. Give yourself 10-15 minutes rest between each exercise.

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Friday February 22 2008
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch – 50% x 1 x 5
  • Clean & jerk – 50% x 1 x 5

Focus on speed and precision with each lift.

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Thursday February 21 2008
Comments (9)  |  Help  |  Programs  |  Exercises

Rest Day

Optional Workout - If feeling fully recovered
  • Snatch - 60% x 1 x 2
  • Clean & jerk - 60% x 1 x 2
  • Light ab work of choice
Wednesday February 20 2008
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch – 75% x 1 x 3
  • Clean & jerk – 75% x 1 x 3
  • Back squat – 85% x 1 x 1

For time:
Tabata row (8 rounds - 20 sec sprint/10 sec rest)
50 double-unders
Half Tabata row (4 rounds)
25 double-unders

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Showing 2488 — 2497 of 2642
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