Competition

Monday 12/9 Warm Up 3 rounds: 10 Squats with press out 5 Box Jumps 5 Strict Pull Ups A. Back Squat 5×1, heavy but do not max out today B. Front Squat 5×1 (85-90% of 1 RM) C. Behind the… Read more »

Monday 12/2 Warm Up 2 rounds: 10 Squat with Press out 5/side Single Arm Dumbbell High Pull 5 High Box Jumps A. Back Squat 5×5, increasing B. Front Squat 10×1 (85% of 1 RM) C. Behind the Neck Strict Press… Read more »

Monday 11/25 Warm Up 2 rounds: 10 Squats with press out 5/side Lateral Box Step Ups A. Back Squat 5×4, increasing B. Front Squat 5×1 at 80% of 1 rm C. Behind the Neck Strict Press 5×5, increasing D. Every… Read more »

Monday 11/18 Warm Up 2 rounds: 10 Squats with press out 8/side Dumbbell Strict Press A. Back Squat 5×3, increasing B. Front Squat 5×2, increasing C. Behind the Neck Strict Press 5×5, increasing Rest 2 minutes between sets D. Every… Read more »

Monday 11/11 Warm Up 5-7 minutes Empty Barbell Clean and Jerk Warm Up A. Power Clean + Hang Power Clean + Squat Clean + Split Jerk 7x(1+1+1+1) B. Clean Pulls 5×3 (80% of Jerk) C. Echo bike for 21 minutes,… Read more »

Monday 11/4 Warm Up Single Arm High Pulls Kipping Practice 7-10 minute Snatch with Empty Barbell A. Power Snatch with 2 second pause at knee + Overhead Squat 7x(1+1), increasing B. Every 90 seconds alternating each station, for 2 rounds:… Read more »

Monday 10/28 Warm Up 3 rounds: 10 Squats with Press out 8/side Single Arm High Pulls 10 Russian Kettlebell Swings (heavy) A. Back Squat 5×2, work up to something heavy for the day B. Power Clean and Jerk 5×2 C…. Read more »

Monday 10/21 7-10 minute Empty Barbell Snatch Warm Up A. 7 sets, increasing: Snatch High Pull + Hang Power Snatch, from Above the Knee + Hang Squat Snatch from Below the Knee + Hang Squat Snatch from 1 inch off… Read more »

Monday 10/14 Warm Up 3 rounds: 5/side Lateral Box Step Ups 5/side Single Arm High Pulls 100 ft Single Arm Suitcase Carry (light weight) A1. Back Squats 5×3 (100% of Clean) A2. Weighted Pull Ups 5×3, increasing B. 3 rounds:… Read more »

Monday 10/7 Warm Up 3 rounds: 10/side Single Arm High Pulls 10 Alternating push up T’s 5/side Lateral Box Step Ups A1. Strict Press 5×8, increasing A2. Barbell Bent Over Rows 5×8, increasing B. 3 sets of 200 ft/side Single… Read more »