Thursday, April 29, 2010

Seated good mornings
Box Jumps
GHD situps

Drink your milk!

Wednesday, April 28, 2010

  • Snatch - max for day; 85% of that x 1 x 5
  • Clean & jerk - max for day; 85% of that x 1 x 5
  • Back squat - 85% x 1 x 3
  • Hanging leg raise - 4 x 12

Tuesday, April 27, 2010

  • Power snatch - 80% x 1 x 6
  • Power clean & jerk - 80% x 1 x 6
3 sets:
10 1-arm ring row (per arm); no rest
5 1-leg barbell RDL; 1 min rest

Notes: On 1-arm ring rows, keep the body squared off forward; do not allow yourself to rotate. On 1-leg RDL, keep support knee bent slightly throughout the movement. Keep the movement at a controlled pace.

Monday, April 26, 2010

  • Glute bridge - 10 total with 5 sec pause at top
  • Snatch - Max for day; 80% of that x 1 x 5
  • Clean & jerk - Max for day; 80% of that x 1 x 5
  • Front squat - 90% x 1 x 3
  • Front/side planks - 3 x max hold
Week 8
Notes: On glute bridges, lift toes from floor, relax quads and hamstrings, and initiate movement with the glutes. Keep abs tight and lumbar spine neutral--don't hyperextend the lumbar spine.

Saturday, April 24, 2010

  • Snatch - max for day; 85% of that x 1 x 5
  • Clean & jerk - max for day; 85% of that x 1 x 5
  • Front squat - max for day
  • Hanging leg raise - from 90 degree up only - 3 x 10 (bend knees if needed)
video

Thursday, April 22, 2010

  • Muscle snatch - 75% x 3 x 3
  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
OR
  • Bench Press 3-3-3-3
  • Press 3-3-3-3
  • Snatch Push Press - 3-3-3-3

Wednesday, April 21, 2010

  • Snatch - max for day; 90% of that x 1 x 2
  • Clean & jerk - max for day; 90% of that x 1 x 2
  • Back squat - 80% x 3 x 3
  • Ab wheel - 3 x 15

Tuesday, April 20, 2010

  • Muscle snatch - max for day
  • Power snatch - 80% x 1 x 5
  • Power clean & power jerk - 80% (of PC) x 1 x 5
  • Bench Press 3x4
3 sets:
10 Ring Dips; no rest
10 Weighted Pull Ups; 1 min rest

Monday, April 19, 2010

  • Snatch - max for day; 85% of that x 1 x 3
  • Clean & jerk - max for day; 85% of that x 1 x 3
  • Back Squat - 20 reps @ 65% 1RM

Sunday, April 18, 2010

OHS - 3-3-3-3
Front Squat @ 85% - 3-3-3-3
Bench Press (add 10# to previous) 3-3-3-3

Not 100% sure, but I think this is 70's Big.

Saturday, April 17, 2010

video


Power clean - 3-3-3-3
Back Rack Jerk - Max for day
Back Squat - 3-3-3 @ 85% 1RM*

*These are "Olympic" Style back squats - position feet in (proper) receiving position for clean or snatch. Bar placement is high as opposed to low bar, keeping the grip narrow on the bar will force your traps to contract giving you a muscular pad to rest bar upon.
Keep torso as upright as possible, the bottom position is deep, utilize the bounce effect which occurs between the contact of your calves and hamstrings.

Thursday, April 15, 2010

  • Box jump - 3 x 3
  • Snatch - 70% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
3 sets:
10 dips; no rest
250 m row; 30 sec rest

Friday, April 2, 2010

Here are some very interesting interviews between Rip and John Welbourn.

I had my hernia surgery today and all went well. The numbness is beginning to wear off and the pain is starting to set it. I really had no idea how much you use your core to do everything.
I am going to use this opportunity to rest and heal all of my battle scars that have accumulated over the past month... Lord knows I need it. I'll keep you all updated and thank you for your thoughts and prayers!

Thursday, April 1, 2010

  • Clean & jerk - 75% x 1 x 3
  • Clean pull off 3" riser - 90% (of clean) x 3 x 3
  • Snatch - 75% x 1 x 2
  • Back squat - 84% x 2 x 3; follow each set immediately with 2 box jumps
  • Russian twist - 3 x 18/side