30/04/2014 Wednesday

Workout


Met Con

“Karen”

For Time

150 Wall Ball 20/14lb

then

 


Tabata

Air Squats

Push ups

Sit up

Pull Ups

Week 3 Olympic Weightlifting Program

WEEK 3 day 1
REPS WEIGHT
Clean shrug /sqaut cleans alt reps 5-5-5-5 50% Clean
Split jerks EMOM 5 /5 70%(2) & 80%(1)
Front sqaut reps3-3-3 75-95%
Deadlift 4-4-4-4 75%
WEEK 3 day 2
REPS WEIGHT
Snatch shrug/sqaut snatch alt 5-5-5-5 50% Snatch
Jerk lunge to recovery 2p/s X 3 60% C J
Snatch balance reps 4-4-4-4 30% Snatch
Box sqauts 5-5-5-5-5 70% Back sqaut
Turkish get ups 2 p/s x 4 KB
WEEK 3 day 3
REPS WEIGHT
low hang clean and jerk reps4-4/2-2 50% /70%C J
Snatch Def deadlifts 4-4-4-4 110% snatch
Over head sqauts reps 20-20 50% Snatch
Back sqaut 5-5-5-5-5 80% Back sqaut
Strict pull ups 6-6-6-6 weighted

29/04/2014 Tuesday

Workout


Strength

OHS 5-5-5-5-5 @ 70%


Met Con

12Min AMRAP

Ascending 3,3;6,6;9,9;…

Pull-ups

KB Swing 24/32kg

24/04/2014 Thursday

Workout


Technique

Turkish Get-ups


Met Con

18Min AMRAP

15 Box Jumps

12 Shoulder to Overhead

9 Toes to Bar

23/04/2014 Wednesday

Workout


Technique

Hang Snatch


Met Con

Complete 20 reps in 5 mins x3 sets

Back squat 100/60kg

If reps not completed drop weight by 20kg on next set.

Olympic weightlifting program week 2/8

 

WEEK 2 day 1 (Tuesday)
REPS WEIGHT
Clean power shrug (1st pull pause) reps 8-8-8 80% Clean
Power jerks (1/2 sqaut) reps10-10-10 50% Jerk
Clean pull to rack(close) 5-5-5-5 30%clean
Back sqaut 5-5-5-5-5 75% Back sqaut
Lateral boxjumps 8p/s X 4
WEEK 2 day 2 (Wednesday)
REPS WEIGHT
snatch shrugs ( 1st pull pause ) 6-6-6-6 60% Snatch
Jerk lunge to recovery 2p/s 50% C J
Drop snatch reps 8-8-8-8 40% Snatch
Box sqauts 7-7-7-7-7 60% Back sqaut
Turkish get ups 2 p/s x 4 KB
WEEK 2 day 3(Friday)
REPS WEIGHT
low hang clean and jerk 4-4-4-4 40% C J
Snatch hang shrug 4-4-4-4-4 90% clean
Over head sqauts reps 14-14 60% Snatch
Back sqaut 5-5-5-5-5 75% Back sqaut
Strict pull ups 6-6-6-6 weighted

17/04/2014 Thursday

Workout


Strength

Hang Squat Clean 2-2-2-2


Met Con

Buddy Wod (20 Min Cap)

For Time

10 Tyre Pulls

20 HSPU

15 Tyre Pulls

30HSPU

20 Tyre Pulls

40 HSPU


 

40 HSPU

15/04/2014 Tuesday

Workout


Technique

Ring Transitions 6×4


Met Con

For Time

50 Double Unders

30 Pull-ups

30 Back Squats

50 Double Unders

20 Pull-ups

20 Front Squats

50 Double Unders


Mobility

Frog Stretch