Author Archives: admin
Thursday – Training
Games Prep Part 1 A. Power Clean + Power Jerk; 1 x 3+3@75%, 3 x 2+2@80%, rest 2-4 min B. Halting Deadlift Drops; 3 x 3 @ 85%, rest 3-5 minutes C. Front Squats; 4 x 8 @ … Continue reading
Wednesday – Training & Inspiration
Rest Day If you need to make up any work from the previous days, use today to do so. “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the … Continue reading
Tuesday – Training
Games Prep A. C&J; 1 x 2+3 @75%, 3 x 2+2@80%, rest 2-4min B. Clean Pull; 1 x 4@85%, 1 x 3@90%, rest 60 sec C. Box Jumps; 6 x 6, rest 60 sec. Rest and fully recover. (If you … Continue reading
Monday – Training/Motivation
2012 Is upon us, and where is your aim and what are your goals. ? Aim is your main target that you are shooting for and what you are willing to do to get there? I don’t believe in resolutions, … Continue reading
Friday – Training
Games Prep A. Snatch; 6 x 2 @ 80%, rest 2-4min B. OHS; 2-2-2-2-2, rest 90 sec Alternative Work A. Power Clean + Hang Power Clean + Hang Squat Clean; 5 x 1 @ 75%, rest 2-4min Accessory Work … Continue reading
Wednesday – Training
Today is a mobility/recovery/rest/skill day Recovery work A. Sled Walks 8 x 50m B. Glute-Ham Raise 4 x 6 C. Reverse Hyper Work 3 x 12 Skill Work Handstand Push Up 10 x 3 (to depth) The handstand push up … Continue reading
Tuesday – Training
Daily strength work and mobility. We will be increasing our gymnastic practice and skill work in the coming days so be on the lookout for that. 4RFT 300m Run 9 Squat Snatches (135/95) 3 Muscle Ups
Monday – Training (Games Prep)
Games Prep (Phase III/Week 1/Day1) Monday A. Power Snatch; 75/3, 80/2 x 3, rest 2-4 min B. Snatch Pull + Snatch Deadlift; 3 x 3 + 2 @ 90%, rest 90-120sec C. Back Squats 65/8 x 4, rest 1-3 min … Continue reading
Saturday – Hard Nox/Living Healthy, Lifting Heavy Test
Phase I Phase I will start with a running clock and continue to let the clock run. A. 750m Row Phase II Starts at exactly the 7 minute mark begin to warm up for a 1RM Clean & Jerk, … Continue reading
Friday – Training & Motivation
“Iron Sharpens Iron” Training A. Power Snatch + Hang Power Snatch; 5 x 2 @ 75%, rest 2 min B. Snatch Pull + Hang Snatch Pullx2; 3 x 3 @ 90%; rest 60 sec C. Met Con AMRAP in 5:00 … Continue reading