Category Archives for "Athletic Performance"

12/17/13 Workout & Weightlifting Talk UK

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Tuesday
Sotts Press from Front Clean Rack Position 5 Reps x 3
Clean Pull, hang clean, clean, 2 front squats, & 1 jerk up to 80%
Clean & Jerk 90%/1, 80/2
Clean Pulls 110%/3×3(work to speed DL for PLers) ss Pull-ups/5-8 x 3
Bentover Rows 10RM, -10% ss Jerk Position Jerks 3×5

Met Con:
5 rounds for total working time of:

10 OHS 135/95#
50 Lateral Hurdle Jumps over the bar
10 C2B Pull-ups

Rest 1:00 after each round.

Volume is super high. We are trying to strengthen positions and our legs during this phase. Positions are getting stronger, and everyone’s squats are going through the roof. Now I’m preparing to hook up with Jon in the UK via Skype to bring you all Weightlifting Talk! We are learning a lot right now especially the differences in electric wiring!

12/16/13 Workout

Monday
Snatch Grip Behind the neck Sotts 5reps x 3 beat last week
Snatch Pull/2, Hang Snatch/1, Snatch/1, 2 OH Squats up to 80%
Snatch 92%/1, 80/2
Back Squat 10RM
Push Press 5RM & -10% ss GHDs/10 x 3

Conditioning

4 rounds

30 KB Swings 24/16kg
12 Pistols (alternating)
6 Hang Cleans (power or squat) 185/125#

12/14/13 Workout

Saturday
Back Squat 85%/1
Clean off Box 1RM, 80/2
Back Squat 6 RM, -10%, -25% 2 sec Pause
3 Board Bench Max 2, 90%/1 Paused, max pause, 75%/5 pauses
DL 2″ Deficit 3RM

Met Con:
Off

Max Out Friday 12/13/13

We are in a volume phase, so getting stronger is the primary goal. We will still test today, but it will be complexes! Embrace the darkness!

Friday
Snatch High Pull, hang below knee(emphasize position), 2 OH Squats max, 80×2
Clean & Jerk clean pull, hang below knee(emphasize position, 2 Front Squats, & 1 Jerk max, 80×2
OHS 5RM then -10%

12 minutes AMRAP
Thrusters x 10 95/65lbs
KBS. X12 50/35lb
HR Pushups x 15

12/11/13 Workout

Wednesday
Back Squat up to 85%/1
Snatch off Box 1RM, 80/2 (1 miss)
Front Squat 8 RM,-5 & -10%, -25% 2 sec Pause
Jerks off Blocks HS, 80/2 (1 miss)
Bench Press 8RM, -10%

Met Con:
12 minute AMRAP of:

35 Double Unders
15 T2B
7 Power Clean & Push Jerks 135/95#

12/10/13 Workout

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Tuesday
Sotts Press from Front Clean Rack Position 5 Reps x 3
Clean & Jerk 90%/1, 75/3, 80/2×2
Clean Pulls 110%/3×3(work to speed DL for PLers) ss Pull-ups/5-8 x 3
Bentover Rows 10RM, -10% ss Jerk Position Jerks 3×5

Met Con:
4 rounds for time of:

25 Double Unders
15 Wall Balls