For time: 20 Clean and Jerk 1000 meter Row 20 Clean and Jerk Notes: 1. Use the same load as you did on Monday and Wednesday, not to exceed bodyweight. 2. If you complete this in less than ten minutes you don't have enough weight on the bar. … [Read more...] about Friday 010921
Clean
Monday 010917
For time: 1000 meter Row 20 Clean and Jerk 1000 meter Row Notes: 1. Load for Clean and Jerk is not to exceed 100% of bodyweight. 2. Time entire effort. 3. Use push-jerk, not split-jerk. 4. Warm-up with Sit-up, Back/Hip extension, Squat, Pull-up, Push-up circuit. Go easy. 5. Heads-up! Wednesday and Friday will play on today's theme. … [Read more...] about Monday 010917
Friday 010914
Five rounds for time of: 20 inch Box jump, 25 reps 15 Hang cleans Notes: 1. Use as tall a box and as heavy a load as you can, e.g., how about 100% bodyweight and 30"? 2. No resting until finished. … [Read more...] about Friday 010914
Saturday 010908
Two rounds of: Run 800 meters. 25 Hip Extensions (Back extensions) on Glute-Ham Developer. 30 Hip Flexions (Sit-ups) on Glute-Ham Developer. 1-Arm Barbell Press 20 reps left and right arm. Powerclean 1/2 bodyweight 20 reps. Notes: 1. 1-Arm Press derives it's impetus from a lateral "shove" of the hip and torso. Do not lean back. Suggest empty bar for first timers. 2. Rest five … [Read more...] about Saturday 010908
Monday 010910
Clean and Jerk, 10-5-3-10-5-3-10-5-3 reps Notes: 1. 30 seconds rest between sets. 2. The loads are light, moderate, and heavy. 3. Plan loads ahead of time so that you can transition quickly if you've but one bar to work with. 4. Use push jerk instead of split jerk. It's faster. 5. Breath.... deeply. … [Read more...] about Monday 010910
Tuesday 010911
Ten rounds for time of: 5 Pull-ups 5 Push-ups 5 Squats (free-squat or "air squat") 5 Sit-ups (on Roman Chair/Glute-Ham Developer) 5 Back Extensions No cheating, super-clean technique. … [Read more...] about Tuesday 010911
Saturday 010825
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 Saturday 010825
Tuesday 010814
For time: 5 Knees to Elbows 15 Clean and Jerks 10 Knees to Elbows 10 Clean and Jerk s 15 Knees to Elbows 5 Clean and Jerks 20 Knees to Elbows Notes: 1. Move SLOWLY on knee raises. No throwing, swinging, lurching, or lunging. The benefit here is tied to the deliberateness of your efforts. 2. It may take more than one set to complete the required number of reps for each knee … [Read more...] about Tuesday 010814
Saturday 010804
Clean and Jerk, 21-15-12-9-6-3-1 reps. Notes: 1. Add weight to each set. Rest two minutes between sets. 2. Total loads for all 7 sets. 3. No rest on ground during sets. Touch and go at ground. … [Read more...] about Saturday 010804
Thursday 010719
Hang powerclean/push-press 21 Jump rope 2 minutes Hang powerclean/push-press 15 Jump rope 2 minutes Hang powerclean/push-press 9 Jump rope 2 minutes Notes: 1. Double under if able on jump rop 2. No rest from start to finish 3. Hang powerclean is from knees to racked position (shoulders) … [Read more...] about Thursday 010719