Monthly Archives: March 2012

strength A1. Good Mornings, 5 x 3, work up to heaviest possible while maintains proper midline, rest 75 sec A2. Pendlay Row; 5 x 3, moderately heavy load, rest 75 sec B. Back Squat; 1 x 10 @60%, 1 x … Continue reading →

strength A. C&J; 1 x 1+1 @ 80%, 1 x 1+1 @ 85%, 1 x 1+1 @ 90%, 1 x 1+1 @ 80%, 1 x 1+1 @ 85%, 1 x 1+1 @ 90%, rest 3-4 min B. Clean Pull; 3 … Continue reading →

Strength/games prep A. Power Snatch; 6 x 3 @ 65%, rest 60 sec. B. Power Clean; 6 x 3 @ 65%, rest 60 sec. These do not have to be touch and go reps, however, once the 1st rep is … Continue reading →

games prep A1. Front Squat; 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%, rest 30 sec A2. Glute-Ham Raise; 4 x 8, rest 60 sec Met-con 5 RFT 5 C&J (165/105) 25 Dubz

games prep A. C&J; work up to a heavy single in 15 minutes B. C&J; 3 x 1+1 @ 80%, rest 90 sec C. Clean Pull; 3 x 4 @ same load as your heavy single, rest 60 sec D. … Continue reading →

games prep A. Snatch; take 15 minutes to work up to a heavy single for the day B. Snatch; 3 x 2 @ 80% of your heaviest single, rest 90 seconds C. Snatch pull; 3 x 4 @ 90%, rest … Continue reading →

games prep A. C&J Spend 10 minutes to work up to a couple of heavy singles but not near a 1RM. Focus on technique and speed. B. Back Squat; 6 x 3 @ 80%, rest 3-4 min met-con 3RFT 20 … Continue reading →

games prep A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min B1. DB Press; 4 x 6, rest 60 sec B2. Front Squat; 2, 1, 1, 1 (load should be moderate to heavy as … Continue reading →