Daily Training Blog

Warmup | Skills | Strength | Conditioning
Monday 6/4/18

Monday 6/4/18

We have four more weeks of this training cycle. Use the 1RMs from last week for the Snatch and Clean and Jerk percentages this week and for the remainder of the program. Conditioning workouts on heavy strength days (MWF) are OPTIONAL. I am including alternate un-timed...

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Saturday 6/2/18

Saturday 6/2/18

Warmup Speed Ladder Hip Mobility 10 Downdog Push-ups Skill 15 Minutes Kettlebell Windmill and Two Hand Anyhow Conditioning "American Carnage" 25 min AMRAP In teams of two, only one partner working at a time except on the Partner Pullups and Wall Balls: 50 Burpee Box...

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Friday 6/1/18

Friday 6/1/18

Warmup Run to Sessions Hip Mobility 10 Downdog Pushups Lift 30 Minutes Levels 2-4 Snatch Progression Then, L3/4: 5 x 2 Power Snatch + Hang Squat Snatch + Overhead Squat at 70% of 1RM Snatch L2: 5 x 2 Snatch Pull + Hang Power Snatch + OHS at 70% of 1RM Snatch **If you...

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Thursday 5/31/18

Thursday 5/31/18

Warmup Jump Rope 3 Minutes Hip Mobility 10 Downdog Push-ups Lift Levels 2-4 15 Minutes Clean Progression Then, L3/4: 5 x 2 Power Clean + Hang Squat Clean + Front Squat at 70% of 1RM Squat Clean L2: 5 x 2 Clean Pull + Hang Power Clean + Front Squat at 70% of 1RM Power...

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Wednesday 5/30/18

Wednesday 5/30/18

Warmup Dynamic Athletic Movement Hip Mobility 10 Downdog Pushups Lift 30 Minutes Levels 2-4 Snatch Progression Then, Work up to a One Rep Max Snatch (squat snatch if possible but power snatch is acceptable). **If you are not ready to hit a 1RM today, then practice...

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Tuesday 5/29/18

Tuesday 5/29/18

We have wrapped up the first phase of our 5 Bar Meet Prep Cycle. This next five week phase the focus shifts from improving powerlifting technique to developing the Clean and Jerk and Snatch. We will be following the same basic outline as the last four weeks--Monday -...

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Monday 5/28/18

Monday 5/28/18

Happy Memorial Day and Happy 30th Birthday to Greg! Only one class today at 10. "Murph" 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Partition reps as needed (e.g., 20 x 5/10/15) Wear a 20# vest if you can.

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