Category Archives: Games Prep
Friday 12132013
heavy athletics A. Bench press; 3-3-3-3 conditioning 10 min @ 80% Run 200m 10 Push Press, 95/65lbs 10 GH Sit Ups rest 5 min 10 min @ 80% 100 Double Unders 10 wall ball (20/14) 10 hollow rocks (2 … Continue reading
Tips & Strategies for 13.3
I am over my disgust from having to do this WOD in 2013 because I have accepted the fact that it will hurt and I will be sore. Now that I have got that out of the way let’s talk … Continue reading
Saturday
strength A1. RDL; 3 x 3 @ 100%, rest 45 sec A2. Glute-ham raise; 3 x 8, rest 2 min B1. Back Squat; 1 x 5 @ 80%, 1 x 3 @ 85%, 3 x 1 @ 90%, rest 20 … Continue reading
Friday
strength A. Power Snatch + OHS; 5 x 1 + 1, work up to a moderate load; rest 2 min B. Back Squat; 1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x … Continue reading
Thursday
strength A. C&J; 2 x 2+1 @ 80%, 2 x 1+1 @ 85%, rest 2-4 min B. Clean Pull 3 x 3 @ 95%, rest 90 sec C. Glute-Ham Raise; 3 x 8, rest 60 sec after bash A. Strict … Continue reading
Tuesday
strength A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-3 min B. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 2 min C. Front Squat; 1 x 5 @ 65%, … Continue reading
Monday
strength A. Power Clean + Power Jerk; 1 x 2+2 @ 80%, 3 x 2+1 @ 85%, rest 2-3 min B. Clean High Pulls; 2 x 3 @ 75% C. Back Squat; 1 x 6 @ 70%, 1 x 6 … Continue reading
Friday
strength A. Power Clean; 6 x 2 @ 75%, 75 sec B. RDL; 4 x 3 @ 100% (percentage is of 1RM Clean) rest 2-3 min after bash A. Reverse Hyper; 3 x 12 B. Abs 75 reps
Thursday
strength A. Snatch; 3 x 3 @ 75%, 1 x 2 @ 80%, rest 2-4 min B. Snatch Pull; 3 x 4 @ 90%, rest 90 sec C. Behind the Neck Rack Jerk; 3 x 2 @ 65%, rest 90 … Continue reading
Tuesday
strength A. Power Snatch; 4 x 3 @ 75%, rest 3-4 min these are not touch and go reps. set up for each rep of each set as if you were pulling for max effort. percentage is off of your … Continue reading