Wednesday, August 29th, 2012 O-Lifting
Strength
1. Cleans off High Blocks at Hip Height+Split Jerk
2. Front Squat
3a. Dip Squat
3b. Push Press
-THEN-
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Wednesday 8.29.12
21-18-15-12-9-6-3
Ground to Overhead with Plate (45, 25)
5 Burpees + 30 Double Unders read more…
Tuesday 8.28.12
“Penalty Box”
6 x 300 m Row read more…
Monday, August 27th, 2012 O-Lifting
Strength
1. Snatch off High Blocks at Hip Height
2A. Press Snatch
2B. Snatch Pull From Ground+Hanging Snatch Pull Above the Knee
3. Squat 20 reps
-THEN-
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Monday 8.27.12
2. Squat Medley
10 reps at 30%
10 reps at 40%
10 reps at 50%
10 reps at 60%
Max reps at 60%
Rest as needed between sets. Last set should be 30+ reps.
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Saturday 8.25.12
4 Rounds For Time:
Max Reps Chest to Bar Pull Ups in 2 Minutes
1 Minute Rest
Max Reps Push Press in 2 Minutes (165, 115)
1 Minute Rest read more…
Friday 8.24.12
”Tumbler”
AMRAP 8:
8 Front Rack Reverse Lunges (155,105)
16 Deadlifts (155,105)
24 Leg Lifts
32 Double unders read more…
Thursday 8.23.12
“Goat Mash Up”
20 Minutes
picks two movements you want to improve on.
Odd minutes: 1-10 reps of movement 1
Even minutes: 1-10 reps of movement 2 read more…
Wednesday, August 22nd, 2012 O-Lifting
Strength
1A. Clean From Blocks Hip Height 5×3
1B. Front Squat 3×5
2A. Push Press+Push Jerk 3×3+5
2B. Clean Pulls 3×3
-THEN-
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Wednesday 8.22.12
2. The Empire
8 Rounds For Time:
1 Rope Climb
12 Hand Release Push Ups read more…