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games prep A. Snatch; 3, 3, 2, 2, 1, 1, rest 90-240 sec. B. Snatch Pull; 3 x 3 @ 10% heavier than your heaviest completed snatch. I’ve got an idea for a met-con for myself, it will be a … Continue reading →

Bare with me as I am away in Boston. I will just put the daily lift down, from there practice on something you suck at. We will dial it back in when I return. games prep A. C&J; 1 x … Continue reading →

games prep A. Power Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 90-240 sec B. Snatch Pull; 3 x 5 @ 75%, rest 60 sec. C. OHS; 3-3-3-3-3 D. Abs x 100 Endurance Met-Con 21-15-9 Power … Continue reading →

games prep All Athletes, focus on quality. If the speed and position are not there do not work at the prescribed loads. Treat these lifts as if you are being judged at a sanctioned weightlifting meet. A. Power Snatch; 1 … Continue reading →

games prep Strength Training Athletes A. C&J; 1 x 1+1 & 85%, 1x 1+1 @ 90%, 3 x 1+1 @ 95%, rest 2-4 min B1. RDL; 3 x 3 @ 100%, rest 30 sec B2. Box Jumps; 4 x 6, … Continue reading →

Strength Training Athletes A. Power Clean + Power Jerk; 1 x 2+1 @ 85%, 1 x 1+1 @ 90%, 2 x 1+1 @ 95%rest 2-4 min B. Clean Pulls; 3 x3 @ 100%, rest 90 sec C. Back Squats; 1 … Continue reading →

We are just over 3 weeks out from the announcement of the first sectionals workout. In the past month we have been ramping up the strength training as the loads have been increasing and our bodies have been feeling the … Continue reading →

games prep A. Back Squat; 5 x 1 @90%, rest 120-240 sec B. Abs x 300

Games Prep Part I A. C&J; 1 x 1+1 & 85%, 3 x 1+1 @ 90%, rest 2-4 min B1. RDL; 4 x 3 @85%; 20 sec B2. Box Jumps; 4 x 6, rest 3 min Over the next couple … Continue reading →

Games Prep Part I A. Power Snatch; 1 x 2 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, rest 2-4 min B. Front Squats; 1 x 1 @ 85%, 4 x 1 @ 90%, rest 90-120 … Continue reading →