Monthly Archives: November 2013

4 min @90% 2 Muscle Up 50 Double Unders rest 3 min 4 min @ 90% 7 CTB Pull Ups 7 Ring Dips 7 Box Jumps, (30/24)- step down rest 3 min 4 min @ 90% 5 wall ball 7 … Continue reading →

heavy athletics A. Clean complex; (power clean + hang clean) x 12; every 30 seconds B. Back Squat; 65% x 3, 75% x 3, 80% x 3, 85% x 2, 90% x 1 (work through these sets as quickly as … Continue reading →

Heavy athletics A. Snatch; (loading from 70%-80%)/1.1 x 5 B. OTM x 8 Power snatch x 2 @85% of A C. Sumo Deadlift; 3-3-3 + Testing D. For time 50 toes to bar + Rest 7-10 min E. for time … Continue reading →

Heavy athletics A. Back Squat(31X1); 3-3-3-3-3 B. Push Press(40X2); 3-3-2-2 Conditioning “The Open” Session 3 min of: 20 Dubz 10 Power Snatch (75/55) Rest 3 min 3 min of: 6 Thruster (95/65) 6 C2B pull up Rest 3 min 3 … Continue reading →

Heavy athletics A. C&J; 2+2 x 4 (loads from 70%-80%) B1. 8 sets; Power Clean x 2 (@90-80% of A); B2. Depth Box Jumps x 5 C1. Box Squat; 3-3-3-3-3 C2. Reverse hyper x 12 D. Core Not for time … Continue reading →

Pre-Game 2-3 rounds not for time walking pace 1 Snatch Complex (1 hang power snatch + 1 full snatch + 1 OHS) 2 HSPU 3 c2b pull up 4 toe to bar 5 box jump 6 burpee 20 dubz

Heavy athletics A. TnG power snatch x 3 + power snatch 1.1.1 x 4 B. Front squat; 1, 1,1,1,1 (keep them heavy around or up to 90% but no heavier.) Conditioning C. 3 rounds w/3′ rest between 500m row 30 … Continue reading →

Active recovery All efforts are done at an easy aerobic/recovery pace. A. 5 min air dyne B. 4 min row C. 3 min run D. 30ft traveling jumping jacks (lot of foot touches and slow travel) 30 dubz X 2

Heavy athletics A. Bench press; 3, 2, 1, 3, 2, 1 B. Sumo deadlift; 3-3-3-3 C1. 3 sets GHD sit up x 12 C2. Russian KB-swing x 15 C3. DB strict press x 8