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December 10, 2017

Pt34

6 Rounds E2:00

Overhead Squat 10@75%​

Pt35

12 Rounds E:90

Thruster 3@70%

December 5, 2017

Pt32

9 Rounds E:90

Snatch 5@70% 

Pt33

20 Rounds E:20

Clean & Jerk 1@70%

November 26, 2017

Pt30

3O Rounds E:15

Snatch 1@65%

Pt31

10 Rounds E:15x3/R:75

Split Jerk @65%

(rest in front rack position until 3 reps are complete)

Start a 2 min interval clock which you can view)

November 19, 2017

Pt28

8 Rounds

E2MOM

Thrusters 5@65%CL&J

Pt29

30 Rounds

 E:15

Power Clean 1@65%CL&J

November 5, 2017

Pt24

EMOM12 

4 Split Jerk@55%

(rest is at the top of the jerk, as soon as you hit your

rack position explode back up)

Pt25

10 Rounds E:90 

4 CL&J @65%

(drop after each CL&J)

October 30, 2017

Pt22

7 Rounds E:90 

12 Split Jerk@45%

(rest is at the top of the jerk, as soon as you hit your

rack position explode back up)

Pt23

12 Rounds E:90 

6 Snatch@60%

(drop after each Snatch)

October 23, 2017

Pt20

E:90 x 12 Rounds

5 Power Snatches@60%

(keep the movements explosive  and do not lose control)

Pt21

E:90 x 12 Rounds

6 Clean & Jerk @60%

(drop after each jerk)

October 16, 2017

PERFECT THESE MOVEMENTS WITH A SLIGHTLY HEAVIER LOAD

#18 Thrusters

EMOM12

4@55%CL&J

#19 Power Cleans

EMOM12

5@60%

October 8, 2017

Pt16

EMOM12

6 Overhead Squats @50%

(keep the movements steady and do not rush and lose control)

Pt17

EMOM12

4 Snatches@45%

(these are touch-n-go)

October 2, 2017

Pt13

12 Rounds EMOM

3 Cl&J@45%

Pt14

12 Rounds EMOM

6 Thrusters@45%CL&J

Pt15

7 Rounds E2MOM

12 PC@45%

This is a very useful video to show you how the bar should be lowered between movements. If you pay close attention you will see that in all  movements the athlete is rising to meet the barbell and then going down with it. Please practice this technique, it will make cycling so much easier.

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