Monday: Snatch: 1,1,2,2,1,1 2. Hang power snatch: 1,1,2,2,1,1 3. Hanging leg raises: 3 x 15 Wednesday: Clean + Front squat x 3 x 3 sets 2. Hang power clean: 1,1,2,2,1,1 3. Jerk: 1,1,1,1,1,1 @ 90 % 4. Banded Glute ham raise x 4 x 10 Friday: Every minute on the minute for 16 minutes: Minute 1: Power Snatch x 1 Minute 2:Continue reading “Weightlifting December 12th, 14th, 16th”
Category Archives: Weightlifting
Weightlifting December 5th, 7th, 9th
Monday: Snatch: 2,2,3,3,2,2 2. Hang power snatch: 2,2,3,3,2,2 3. Ab twists: 3 x 30 Wednesday: Clean + Front squat x 4 x 3 sets 2. Hang power clean: 2,2,3,3,2,2 3. Jerk: 1,1,1,1,1,1 4. Banded Glute ham raise x 3 x 12 Friday: Every minute on the minute for 30 minutes: Minute 1: Power clean x 1 Minute 2: Front Squat x 2 Minute 3: HandstandContinue reading “Weightlifting December 5th, 7th, 9th”
Weightlifting November 28th, 30th, December 2nd
Monday: Snatch: 3,3,3,2,2,2 2. Hang power snatch: 6,6,4,4 3. Weighted sit ups: 3 x 20 Wednesday: Clean: 3,3,2,2 2. Hang power clean: 4,4,3,3 3. Jerk: 3,3,2,2 4. Banded Glute ham raisex 3 x 10 Friday: Every minute on the minute for 30 minutes: Minute 1: Power clean x 1 Minute 2: Front Squat x 2 Minute 3: Handstand pushup xContinue reading “Weightlifting November 28th, 30th, December 2nd”
Weightlifting: November 21st, 23rd, 25th
Monday: Snatch: 3,3,3,3 2. Hang power snatch: 6,6,6 3. Pause overhead squat 3,3,3,3 @ 82% 4. Weighted sit ups: 2 x 25 Wednesday: Clean: 3,3,3,3 2. Hang power clean: 3,3,3,3 3. Jerk: 3,3,3,3 4. Weighted back extensions x 3 x 10 Pretty heavy Friday: Every minute on the minute for 30 minutes: Minute 1: Snatch xContinue reading “Weightlifting: November 21st, 23rd, 25th”
Weightlifting November 14th, 16th , 18th
Monday: Snatch Doubles: @ 5% under last weeks top complex x 4 sets 2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets 3. Pause overhead squat x 3 x 3 @ 80% 4. Ab twist x 3 x 30 Wednesday: Clean Doubles: @ 5% under last weeks top complex x 4Continue reading “Weightlifting November 14th, 16th , 18th”
Weightlifting November 7th, 9th, 11th
Monday: Power Snatch + Snatch: up to max for the day – Then 85% of complex x 3 back off efforts 2. Drop snatch + Heaving snatch balance x 5 @ 65% of complex max for the day 3. Pause overhead squat x 5 x 3 @ 75% 4. Leg raises x 4 x 10Continue reading “Weightlifting November 7th, 9th, 11th”
Weightlifting October 31st, November 2nd, and November 4th
Monday: Snatch: 5 x 1 Work from 88 to 95% Clean and jerk: 5 x 1 Work from 85 to 95% Back squat: 3 x 1 @ 92% Wednesday: Snatch: 3 x 1 @ 90% , 1 @ 95, 1 @ 95+ , 3 x 1 @ 80% Clean and Jerk: 3 x 1 @ 90%Continue reading “Weightlifting October 31st, November 2nd, and November 4th”
Weightlifting October 24th, 26th, 28th
Monday Power snatch + Snatch x 6 (start sets @ 80% of power snatch) 2. Power clean + Front squat + Jerk + Jerk x 6 (start sets @ 80% of power clean) 3. Back squat: 5 x 1 @ 90% Wednesday Hang snatch + Snatch x 8 ( start sets @ 80% of HangContinue reading “Weightlifting October 24th, 26th, 28th”
Weightlifting October 17th, 19th, 20th
Monday: Snatch: 5 x 1 Work to 95% Clean and jerk: 5 x 1 Work to 95% Back squat: 5 x 1 @ 90% Wednesday: Snatch: 3 x 1 @ 90% , 1 @ 95, 1 @ 95+ , 3 x 1 @ 80% Clean and Jerk: 3 x 1 @ 90% , 1 @ 95,Continue reading “Weightlifting October 17th, 19th, 20th”
Weightlifting October 10th, 12th,14th
Monday Snatch x 8 singles up to 95% 2. Clean and Jerk x 6 singles up to 95% 3. Jerk from rack x 6 doubles Wednesday Power snatch x 6 singles up to 90% 2. Snatch x 4 singles up to 95%+ 3. Power clean and jerk x 4 singles up to 90% 4. CleanContinue reading “Weightlifting October 10th, 12th,14th”
CrossFit Havoc 