Tuesday Sotts Press from Front Clean Rack Position 5 Reps x 3 Clean Pull, hang clean, clean, 2 front squats, & 1 jerk up to 80% Clean & Jerk 90%/1, 80/2 Clean Pulls 110%/3×3(work to speed DL for PLers) ss Pull-ups/5-8 x 3 Bentover Rows 10RM, -10% ss Jerk Position Jerks 3×5 Met Con: 5 […]
12/17/13 Workout & Weightlifting Talk UK Read More »
Monday Snatch Grip Behind the neck Sotts 5reps x 3 beat last week Snatch Pull/2, Hang Snatch/1, Snatch/1, 2 OH Squats up to 80% Snatch 92%/1, 80/2 Back Squat 10RM Push Press 5RM & -10% ss GHDs/10 x 3 Conditioning 4 rounds 30 KB Swings 24/16kg 12 Pistols (alternating) 6 Hang Cleans (power or squat)
Saturday Back Squat 85%/1 Clean off Box 1RM, 80/2 Back Squat 6 RM, -10%, -25% 2 sec Pause 3 Board Bench Max 2, 90%/1 Paused, max pause, 75%/5 pauses DL 2″ Deficit 3RM Met Con: Off
We are in a volume phase, so getting stronger is the primary goal. We will still test today, but it will be complexes! Embrace the darkness! Friday Snatch High Pull, hang below knee(emphasize position), 2 OH Squats max, 80×2 Clean & Jerk clean pull, hang below knee(emphasize position, 2 Front Squats, & 1 Jerk max,
Max Out Friday 12/13/13 Read More »
Last time I talked about Barbell Shrugged’s Mike Bledsoe. We learned about his philosophy on Empathy and Listening to others. We also learned his “45 Minutes to tell your story” way of looking at things. Today I want to tell you all what I learned from my time with Christmas Abbott. First in case you’ve
Getting to Know Christmas Abbott! Knowledge! Read More »
Wednesday Back Squat up to 85%/1 Snatch off Box 1RM, 80/2 (1 miss) Front Squat 8 RM,-5 & -10%, -25% 2 sec Pause Jerks off Blocks HS, 80/2 (1 miss) Bench Press 8RM, -10% Met Con: 12 minute AMRAP of: 35 Double Unders 15 T2B 7 Power Clean & Push Jerks 135/95#
