1. Hand-hand Swings 50 reps
2. light intensity bodyweight drills - 5-10 minutes
2. light intensity bodyweight drills - 5-10 minutes
Monday we begin a Go Hard MINI CYCLE! Our goal is to PR in 8 weeks.
1. Hand-hand Swings 50 reps
2. light intensity bodyweight drills - 5-10 minutes Monday we begin a Go Hard MINI CYCLE! Our goal is to PR in 8 weeks.
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1a. 1 kb snatch - 2x30/30 1b. 1 kb goblet squat - 2x30 Snatch & Squat1. 1 kb clean & press - 2x15 each arm 2. feet elevated hollow planche hold - 1x max time (record time) - elevate feet to shoulder height in pushup position, hollow back, turn fingers out, lean forward, hold for time 3. hand-hand swings - 1x100 The Hollow Body <<< link 1. 1 kb snatch - 1 x max reps each hand, no rest between hands
- pause only in overhead lockout when necessary 2. 1 kb clean & press - 1 x max reps in 2 minutes each hand, no rest - pace yourself to a minimum of 8 reps per minute 3. 1 kb goblet squat - 1 x max reps in 2 minutes - pace yourself to a minimum of 15 rpm 4. 1 kb hand-hand swings - 1x100 1. power snatch - heavy single 2. clean & jerk - heavy single 3. squat - heavy single 4a. front pull negative - 6x4 4b. 2 kb snatch - 6x8 -full rest after set Final heavy day for a week, test yourself and see where you are at. We will have a recovery session tomorrow and deload next week. Next week will not be easy, but slightly easier. Only 3 programmed sessions next week, then the next 4 weeks of BBB will take a slight twist in programming. The workload is getting to be very high and regulation must be made before something breaks. I predict massive PR's in 8 weeks. Oly Practice - Heavy Day Sometimes, the harder you push, the worse things get. This is evident in the following video. My snatches seemed slow and my jerks were atrocious. There was a lot of frustration in my overhead work. But of course, when you're trying to test yourself, you keep pushing hard. Somedays you have it, somedays you don't. I WILL be making blocks very soon. The jerk blocks are very versatile and it makes more quality reps overhead. I have been playing with split snatches more and it feels much better on my shoulder, but unfortunately I have had lower abdominal pains for a long time, (maybe a hernia) and the split position is worse on the lower abs. Lunges absolutely kill me in that area, even unweighted, so you can imagine what heavy split snatches and jerks are doing. I talk about my experiences so maybe you can benefit from them. If you are having any issues, good or bad, think about sharing them so others might benefit from your successes and failures as well. Front Pull Negative + 2 KB Snatch1. Broad jumps - 3x5 2. snatch - 65% of snatch x 2 x 3 3. clean pull - 105% of clean x 3 x 3 4. 1 overhead squat + 1 snatch balance - work up to a heavy set 5a. back lever - 3x8 seconds 5b. pullups - 3 x max 6. 2 kb clean - 60/60 x 4 sets - 60 seconds work/60 seconds rest x 8 total minutes Split Snatch
Levers and Pulls in the Park1. muscle snatch - 4 x 4 sets 2. power snatch + OHS + hang snatch - light x 6 sets 3. power clean + front squat + hang clean - light x 4 sets 4a. planche hold - 5 x submax hold 4b. L-sit - 5 x submax hold 4c. HSPU - 5 x submax reps - think 80% effort, do not hold as long as possible, nor do as many reps as possible, leave a little in the tank 5. 2 KB complex x 5 rounds -no rest - 4 snatches - 6 squats - 8 pushups Lifting Practice1. clean & jerk - 4x2
2. front squat - 5x3 3. snatch deadlift - 3x3 @ 120% of snatch 4a. muscle up - 3 x submax 4b. dips - 3 x submax 4c. pull ups - 3 x submax - perform as one giant set 5. 2 kb clean & jerk - 10x7 EMOTM (every minute on the minute) 1a. 2 kb snatch - 2x10
1b. pull ups - 2x10 2a. 2 kb clean & jerk - 2x10 2b. hindu push ups - 2x10 3a. 2 kb squat - 2x10 3b. 2 kb swing - 2x10 1. Snatch - heavy single, no misses, not max
2. clean & jerk - heavy single 3. front squat - heavy single 4a. HSPU - 4 x submax 4b. 2 kb snatch - 4x6-8 5. 2 kb clean & jerk - 1 x submax reps, -20% reps x 1 set, -20% reps x 1 set -i.e. 10,8,6 or 20,16,13... |
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