Monthly Archives: May 2017

PREPARATION: Row 1:00 easy; 0:30 hard for 4:30 8 KB Windmills R/L  8 Double KB Power Clean 8 KB Push Press R/L 8 Seated Box Jumps STRENGTH: Every 90 seconds, for 6 minutes (4 sets): Power Clean + Jerk @ … Continue reading →

  PREPARATION: Row for 4 minutes Snatch Barbell Warm-Up – 5 reps of each with bar Snatch-Grip RDL Snatch Pull from Below Knee Muscle-SnatchOverhead Squat Snatch Push Press Drop Snatch Hang Power Snatch Snatch from Below Knee STRENGTH: Every 2 … Continue reading →

PREPARATION: Run 1 lap then 3 rounds of: 10-8-6 Goblet Squats (10 first round; 8 next round; 6 next round) 8-6-4 Pull Ups 6-4-2 Hang Power Cleans with bar; 95/65; 115/75 STRENGTH: Front Squat as follows: 7 reps @ 65% … Continue reading →

PREPARATION: Row 500m 10 Incline Push Ups  10 Scap Pull Ups STRENGTH: Superset the following 5 rounds: 6,5,4,3,2 reps of Incline Bench Press @ 75%, 80%, 85%, 90%, 95% 4 reps of 1 Arm DB Row (heavier than last week) … Continue reading →

Rock-solid form by Sophie PREPARATION:  2 rounds of: 200m Row 11 Air Squats 9 Push Ups 7 V-Ups 5 Inchworms STRENGTH:  Deadlift as follows: Deadlifts as follows: 1 set of 6 reps @ 55% 1 set of 6 reps @ … Continue reading →

PREPARATION: 10 Med Ball Sit Ups + Leg Lifts 10 Push Press with bar 8 Hang Power Cleans  6 Power Cleans 4 Hang Squat Cleans 3 Squat Cleans 2 Clean and Jerk STRENGTH: Every 2 minutes, for 20 minutes (10 … Continue reading →

PREPARATION: Snatch Barbell Warm-Up Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Drop Snatch Hang Power Snatch Snatch from Below Knee STRENGTH: Every 3 minutes for 18 minutes: 1 Hang Power Snatch 2 Overhead Squats … Continue reading →

PREPARATION: Try Some Squat Therapy to Improve Your Position and Focus STRENGTH: Back Squat as follows: 5 reps @ 50% 5 reps @ 70% 3 reps @ 75% 2 reps @ 85% 2 reps @ 90% REST 2 minutes between … Continue reading →

PREPARATION: Row 500m 10 Incline Push Ups on a bench 10 Seated on floor Band-resisted Barbell Rows STRENGTH: Similar to two weeks ago, but different:) Superset the following 5 rounds: 4 reps of Incline Bench Press @ 70%, 75%, 80%, … Continue reading →

PREPARATION: Row 300m 20 Banded Good Mornings 10 Single Leg DB RDLs 10 Deadlifts @ 40% 6 Deadlifts @ 50% 4 Deadlifts @ Bodyweight STRENGTH: Deadlifts as follows: 10 sets of 3 reps @ 175% of your Bodyweight (BW) REST … Continue reading →