Category Archives for "Athletic Performance"

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

20131210-063847.jpg

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

Today’s Workout!

Monday
Snatch Grip Behind the neck Sotts 5reps x 3
Snatch Pull/2, Hang Snatch/1, Snatch/1, 2 OH Squats up to 75%
Snatch 90%/1, 75/3, 80/2×2
Back Squat 10RM, -5 & -10%
Push Press 5RM & -10% ss GHDs/10 x 3

Conditioning

3 rounds for time of:

400m
10 Burpees
10 Pull-ups

12/4/13 Workout

Wednesday
Snatch off High Box 1RM, 80/2 (1 miss)
Front Squat 8 RM, -10%, -25% 2 sec Pause
Jerks off Blocks HS, 75/3 (1 miss)
Bench Press 8RM

Met Con:
5 rounds for total reps of:

:20 ME Thrusters 95/65#
:20 ME Pullups
:40 Rest