Three rounds, each for time of: 135 pound Clean and Jerk, 15 reps Bike 2 miles, level 20 … [Read more...] about Saturday 030215
Clean
Tuesday 030218
Hang Clean 10RM load X 10, 7RM load X 7, 5RM load X 5, 3RM load X 3, then in as few sets as possible and with the last (3RM) load: 10 reps, 7 reps, 5 reps, 3 reps. … [Read more...] about Tuesday 030218
Saturday 030208
Complete as many rounds in 20 minutes as you can of: 95 pound Power cleans, 15 reps 25 Jump rope "Double Unders" 20 Push-ups … [Read more...] about Saturday 030208
Thurday 030130
Four rounds for time of: 15 Dips 1/2 Body weight power cleans, 12 reps … [Read more...] about Thurday 030130
Saturday 030111
For time: 1000 meter Row 7 Muscle-ups Body weight clean and jerk, 15 reps Notes: Notice the variation on this theme through the week. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. Record time for comparisons T-W-Th-F-Sa. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Saturday 030111
Sunday 021229
Five sets of Dips. Total the five sets. Then... Three rounds for time of: Snatch 1/3 body weight, 10 reps Powerclean 1/3 body weight, 10 reps 20 inch box jump, 15 reps … [Read more...] about Sunday 021229
Monday 021230
Five rounds for time of: 25 Box jumps 15 Hang cleans Use as tall a box and as heavy a load as you can, e.g., how about 100% bodyweight and 30"? No resting until finished. … [Read more...] about Monday 021230
Wednesday 030101
30-25-20-15-10 reps of the couplet: 20 pound Medicine ball clean 1/2 Body weight assisted pull-up Today's workout is a simple yet elegant whole body circuit. Record and report your total time for all five rotations. FASTEST TIME TAKES IT! Take a prolonged stretching warm-up and cool-down. … [Read more...] about Wednesday 030101
Monday 021202
Ten round for time of: 5 Pull-ups 5 Push-ups 5 Squats 5 Sit-ups 5 Back Extensions No cheating, super-clean technique. … [Read more...] about Monday 021202
Wednesday 021204
1 set of Clean and Jerk @ 5 RM 3 sets of Clean and Jerk @ 3 RM 5 sets of Clean and Jerk @ 1 RM … [Read more...] about Wednesday 021204