Monthly Archives: January 2012
Tuesday – Training
Games Prep Part I A1. Rack Jerk; 4 x 2 @ 80 %, rest 30 sec A2. Box Jump; 4 x 6, rest 75 sec. Then 5 RFT 3 TnG Deadlifts (315/185) 6 Bar Facing Burpees 9 Cals on Rower … Continue reading
Monday – Training
Games Prep Part I A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min B. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 60-90 sec C1. Front Squats, 1 x … Continue reading
Saturday – Training
Games Prep A. Front Squats; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%, rest 2-4 min B. Dips (40X0); 5-5-5-5-5, rest 75 sec. Squat heavy, focus on a … Continue reading
Friday – Training
Games Prep Gymnastics Skill (Build into your warm up): Handstand Push Ups; 4 x amrap (-2) of a more difficult hspu than normal Part I A. Power Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest … Continue reading
Thursday – Training
Games Prep Part I Gymnastics Skill (Build into your warm up) Spend 10 minutes practicing Muscle Ups and L-Sits A. C&J; 1 x 2+1 @ 80%, 4 x 1+1 @ 85%, rest 2-4 min B. RDL; 3 x 3 @ … Continue reading
Wednesday – Training
Rest day… If you have missed any work this week today is the day to Mae it up. However, do not do any double work today in order to catch up.
Tuesday – Training
Games Prep Part I A. Power Clean + Power Jerk; 1 x 2+1 @ 80%, 3 x 2+1 @ 85%, rest 2-4 min B. Snatch Deadlift; 3 x 4 @ 105%, rest 90-120 sec C1. Rack Jerk; 3 x 2 … Continue reading
Monday – Training
Games Prep Part I A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min B. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 60-90 sec C1. Front Squats, … Continue reading
Saturday – Training/Guy-Girl Comp
Games Prep Non Guy-Girl Competitiors A. Back Squat; 3 x 8 @65%, 1 x 6 @70% B. RDL, 1 x 4 @ 85%, 2 x 3 @ 90%, 1 x 2 @ 90%
Friday – Training
Games Prep Part 1 A. Snatch; 6 x 2 @ 80%, rest 2-4min Non Girl Guy Competitors Complete the following B. Drop Snatch; 65%, 70%, 2 x 75%, 2 x 80% Girl Guy Competitiors do the following B1. … Continue reading