Programming – Cycle 1, Week 3, Session 3, Intensity – 75% – Recovery Notes: Focus on pulling yourself down under the bar. When done properly it will feel like you end up in the catch are receiving position instantly. A.) Sots Press- 3×5, Snatch Balance – 5×2 – Pulls Warm up   B.) Snatch – highpull + snatch   FS – 3×5 @ 75%   Strict Press (front) – 3×7 GM’s – 3×7   C.) NSSU – 40 Mobility – 10 min. Extra – Arms Triceps / Biceps Link of the day: http://eli.weightliftingacademy.com/2013/11/06/one-goal/ – Asheville Strength is doing a writing challenge, lots of good blogs coming out from there gym lately. Check out this one about “Satori” it’s pretty awesome.Read more

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 5 R/L SNATCH B. 10 EMOTM – 6 CLEAN & JERKS – ALT. HANDS EACH MINUTERead more

Fitness A.  Close Grip Bench Press – 4 x 10 w/2 Min Rest B.  20 Min AMRAP 10 x Box Step-ups 15 x Swings 30 x Double-unders (2:1 Singles to Doubles) Performance A.  Close Grip Bench Press – 4 x 10 w/2 Min Rest B.  20 Min AMRAP 10 x Burpees 15 x American Swings @ 1.5 pood/1 pood 30 x Double-unders Sport A.  Close Grip Bench Press – 4 x 10 w/2 Min Rest B.  EMOM – 8 Mins  Even – 15/10 x Ring-dips  Odd – 15 x American Swings @ 2 pood/1.5 pood  4 Min Rest  EMOM – 8 Mins  Even – 30 Sec x Cal Row  Odd – 30 Sec x Double-unders  -Post results under comments  Read more

Programming – Cycle 1 – Week 3 – Session 2 Intensity – 75% – Recovery A.)Sots Press – 3×5 Power Jerks – 5×2 – Pull Progressions   B.)Clean + Jerk2 – 5×1   BS – Warm up – 3 – 4 sets, 2×7 @ 75% RDL’s – 3×7   C.) NSSU – 40 Mobility – 10 min. Extra – Hamstring Link of the day: http://www.olympic.org/weightlifting – Pretty cool stuff, highlights from the past Olympics broken down by weight classRead more

Fitness A1.  Back Squats – 5 x 6 w/4 Min Rest A2.  Strict Chin-ups – 5 x 5 B.  3 Sets 7 x Deadlifts 2 Min Max Meter Row 2 Min Rest Performance A1.  Back Squats – 10 x 10 +5lb-10lb w/2 Min Rest A2.  Strict Chin-ups – 10 x 5  B.  3 Sets   7 x Deadlifts @ 65%-75%  2 Min Max Meter Row  2 Min Rest  Sport  A1.  Back Squats – 10 x 10 +5lb-10lb w/2 Min Rest A2.  Strict C2B Chin-ups – 10 x 5  B.  3 Sets   7 x Deadlifts @ 75%  2 Min Max Meter Ski Erg  2 Min Rest -Post results under comments    Read more