50 m sprint 8 kipping pull-ups |
Saturday, April 30, 2011
Thursday, April 28, 2011
Wednesday, April 27, 2011
Tuesday, April 26, 2011
Monday, April 25, 2011
Monday May 11 2009
Week 5
- Snatch - 80% x 1 x 3
- Clean & jerk - 70% x 1 x 3
- Snatch pull - 100% (of snatch) x 2 x 3
- Front squat - 87% x 1 x 5
- Weighted GHD sit-ups - 3 x 10
Week 5
Thursday, April 14, 2011
Wednesday, April 13, 2011
Tuesday, April 12, 2011
Monday, April 11, 2011
Saturday, April 9, 2011
Thursday, April 7, 2011
Thursday April 23 2009
10 sandbag Zercher cleans - 50% BW
50 m farmers walk - 40% BW/side
10 Turkish get-ups - 25% BW sandbag on shoulder
- Hang muscle snatch - 75% x 3 x 3
- Snatch - 60% x 3 x 3
- Clean & jerk - 60% x 2 x 3
10 sandbag Zercher cleans - 50% BW
50 m farmers walk - 40% BW/side
10 Turkish get-ups - 25% BW sandbag on shoulder
Wednesday, April 6, 2011
Wednesday April 22 2009
- Clean & jerk - 75% x 1 x 4
- Clean pull - 95% (of clean) x 3 x 3
- Clean deadlift - 103% (of clean) x 3 x 3
- Back squat - 78% x 3 x 5
- Hanging leg raise - 3 x 15
Tuesday, April 5, 2011
Tuesday April 21 2009
100 m sprint
10 broad jumps
20 kipping pull-ups
- Overhead squat - heavy single
- Muscle snatch - heavy single
- Power snatch - 80% x 1 x 4
100 m sprint
10 broad jumps
20 kipping pull-ups
Monday, April 4, 2011
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