Thursday, Feb. 1′st, 2007 A: Cleans: 10 singles above 90% B: Clean Pulls: 7×3 C: Front squats: 7×3 D: Leg Lifts: 4 to the front, 4 to the left, 4 to the right=1 round. Do 5 stes x 1 round each. Resting 60 sec’s. If you can try to make your legs straight while you… Continue Reading
Category Archives: Workout of the Day
Workout of the Day: Leg-lift variations
Thursday, Feb 1st, 2007 A: Cleans: 10 singles over 90% B: Clean pulls: 7×3 C: Front Squats: 7×3 D: Leg lifts: 3 down the middle, 3 to the left, 3 to the right=1 round. To 5 sets of 1 round per set (if you can’t do them with straight legs, bend your knees like the… Continue Reading
Workout of the Day: Bent Press conditioning
Tuesday, January 30′th, 2007 A: Snatch: 10 singles over 90% B: Snatch pulls: 3×8 C1: Push Press: 3×8 C2: Chins: 3×8 D1: Right hand Bent Press (Dumbbell or Kettlebell) w/a clean: 3×8 (ie. Clean it from the floor on every rep) D2: Left hand Bent Press w/ Clean: 3×8 E1: External Rotations (left): 3×8… Continue Reading
Workout of the Day: Barracuda’s
A: Cleans and Jerks: 10 singles over 90% B: Front Squats: 5×5 C: Clean Pulls: 5×5 D1: Baracuda’s: 3×10 D2: Pull throughs: 3×10 NOTES: Really push the poundages today on your last set of 5′s.
Workout of the Day: Turkish Get ups!
Friday A: Snatchs up to a limit B1: Press: 2×12 B2: Barbell rows: 2×12 C: Turkish Get ups: 3×3 each side D: Step ups: 2×12 E: External Rotations: 2×10
Workout of the Day: Sumo Thursday
Thursday A: Clean and Jerk: Singles up to a limit B1: Front Squats: 7×3 B2: Chins: 7×6 C: Sumo Deads: 7×3 D: Leg lifts: Choice of sets and reps.
Workout of the Day: Tuesday, Jan. 23rd
Tuesday Snatches: 10 singles over 90% B1: Push press: 3×8 B2: Cable Rows: 3×8 C: Windmills: 3×8 D: Step ups: 3×8 E: Ext. rotations 2×10
Work out of the Day: Monday
Sorry for the delay. Life got hectic. Monday A: Cleans: 10 singles over 90% B: Clean pulls: 5×5 C1: Front squats: 5×5 C2: pull ups: 5×8 D: Crunches on Stability ball
Workout of the Day: Friday
Workout of the Day: Friday This is a light day. it’s been a hard week, and next week will be no different. Drudge through next 2 weeks, then a week of active rest before phase two. Make sure you are eating at LEAST 1.5 grams of Protein per pound of body wt. This is not… Continue Reading
Workout of the Day: Clean up the Clean
Workout of the Day: Thursday, Jan. 18th–Clean day. A: Cleans and Jerks up to a limit single (3-strikes rule) B: Clean Pulls: 7×3 @ 5RM C: Front Squats: 7×3@ 5RM D1: Baracudas: 3×15 D2: Pull Throughs: 3×15 Remember not to rest too long (about a minute between sets) on the assistant work (exercises B-D).