Monthly Archives: October 2014

10/31/14

Every minute, on the minute, for 20 minutes: Minute 1 – Hang Snatch x 1 rep Minute 2 – Snatch x 1 rep Perform both movements at 85-90% of your 1-RM Snatch. 3 rounds at 175# 7 rounds at 185#, … Continue reading

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10/29/14

A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% 180# *Set 2 – 5 reps @ 65% 210 *Set 3 – 3 reps @ 75% 245 *Set 4 – 2 reps … Continue reading

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10/28/14

A. 17-Oct 28-Oct Tuesday Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load. 70kg, 75, 80, 85, … Continue reading

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10/26/14

A. Every 2 minutes, for 20 minutes (10 sets): Split Jerk *Sets 1-2 – 3 reps @ 60% 155# *Sets 3-4 – 2 reps @ 70% 185# *Sets 5-6 – 2 reps @ 80% 205 *Sets 7-8 – 1 rep … Continue reading

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10/25/14

A. 14-Oct 25-Oct Saturday Every 2 minutes, for 20 minutes (10 sets) of: Hang Clean + Clean *Sets 1-3 – 65-70% 175# *Sets 4-6 – 70-75% 200# *Sets 7-8 – 75-80% 215# *Sets 9-10 – 80-85% 225# B. Front Squat … Continue reading

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10/24/14

A. 13-Oct 24-Oct Friday EMOM, for 21 minutes (7 sets of each) perform the following: Minute 1 – Snatch Balance x 1 rep Minute 2 – Hang Snatch x 1 rep Minute 3 – Snatch x 1 rep Perform all … Continue reading

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10/22/14

Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% 180# *Set 2 – 5 reps @ 65% 210# *Set 3 – 3 reps @ 75% 245# *Set 4 – 2 reps @ … Continue reading

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