Monday: Hang snatch + overhead squat x 6 sets (build) 2. Heaving snatch balance + overhead squat x 6 sets (build) 3. Back Squat: 3 x 5 @ 85% 4. Emotm x 5 min: Glute ham sit ups x 12 Wednesday: Clean pull under + 5 sec pause front squat doubles x 5 sets (build)Continue reading “Weightlifting May 8th, 10th, 12th”
Category Archives: Weightlifting
Weightlifting: May 1st, 3rd, 5th
Monday: Hang snatch doubles + overhead squat x 5 sets (build) 2. Drop snatch + Heaving snatch balance x 5 sets (build) 3. Back Squat: 3 x 4 @ 85% 4. Cable crunches 3 x 15 Wednesday: Clean pull under doubles + 5 sec pause front squat doubles x 5 sets (build) 2. Jerk doubles xContinue reading “Weightlifting: May 1st, 3rd, 5th”
Weightlifting April 24th, 26th, 28th
Monday: Hang snatch triples x 5 sets (build) 2. Drop snatch + Heaving snatch balance x 5 sets (build) 3. Back Squat: 3 x 3 @ 85% 4. Ab twist x 3 x 30 Wednesday: Clean pull under triples x 5 sets (build) 2. Jerk triples x 5 sets (build) 3. Front squat x 3 x 3Continue reading “Weightlifting April 24th, 26th, 28th”
Weightlifting April 17th, 19th, 21st
Monday: Snatch: Doubles every 3 minutes for 15 minutes 2. Below knee pause power snatch x 6 x 2 (every 2 minutes) 3. Back squat: 5 x 3 4. Reverse hyper x 3 x 12 Wednesday: Clean + clean + jerk: every 3 minutes for 15 minutes 2. Hang power clean + front squatContinue reading “Weightlifting April 17th, 19th, 21st”
Weightlifting April 10th, 12th, 14th
Monday: Snatch: Triples every 3 minutes for 15 minutes (yes triples again) 2. Below knee pause power snatch x 4 x 4 (every 3 minutes) 3. Back squat: 3 x 6 4. Weighted butt plank x 45 sec x 4 sets Wednesday: Clean and jerk: Doubles every 3 minutes for 15 minutes 2. HangContinue reading “Weightlifting April 10th, 12th, 14th”
Weightlifting April 3rd, 5th, 7th
Monday: Snatch: Triples every 3 minutes for 15 minutes 2. Block power snatch x 2 x 6 (every 3 minutes) 3. Back squat: 3 x 8 4. Single leg butt plank x 2 minutes each side Wednesday: Clean and jerk: Triples every 3 minutes for 15 minutes 2. Hang power clean x 2 x 6Continue reading “Weightlifting April 3rd, 5th, 7th”
Weightlifting March 27th, 29th, 31st
Guys, Barbell club STARTS at 6:30. If you show up at 6:30 and start warming up then you are late and should not expect the people who showed up on time to wait for you. We will have until 7:00 to find maxes on our lifts this week and then we are moving on. ComeContinue reading “Weightlifting March 27th, 29th, 31st”
Weightlifting March 20th, 22nd, 24th
Monday: Snatch: 2,2,2,1,1,1 (every 3 minutes) 2. 5 second snatch hover drives @ 105 – 110% x 6 (mid shin to knee) 3. Back squat: 5 x 1 @ 90 % or more 4. Accumulate 3 minutes of weighted butt plank Wednesday: Clean: 2,2,2,1,1,1 (every 3 minutes) 2. Jerk from rack: 6 x 1Continue reading “Weightlifting March 20th, 22nd, 24th”
Weightlifting March 13th, 15th, 17th
Monday: Snatch: 3,2,2,2,1,1 (every 3 minutes) 2. 5 second snatch hover drives @ 100% x 6 x 2 (mid shin to knee) 3. Back squat: 3 x 2 @ 90% or more 4. Every minute on the minute for 6 minutes: 45 degree hyper x 12 odds (heavier) Glute ham sit ups x 12 evensContinue reading “Weightlifting March 13th, 15th, 17th”
Weightlifting March 6th, 8th, 10th
Monday: Snatch: 3,3,2,2,2,1 (every 3 minutes) 2. 5 second snatch hover holds @ 100% x 6 x 3 3. Back squat: 2 x 3 @ 85% or more 4. Every minute on the minute for 6 minutes: 45 degree hyper x 12 odds Glute ham sit ups x 12 evens Wednesday: Clean: 3,3,2,2,2,1 (every 3Continue reading “Weightlifting March 6th, 8th, 10th”
CrossFit Havoc 