Programming Cycle 1 – Week 1 – Session 3 Intensity – 85% (CandJ – 80%, BS – 80%) A.) Power Jerks – 5×2 – Pull Progressions   B.) C and J – 8×1 @ 80%   – BS – 4×7 @ 80%   RDL’s – 4×10   C.) Hollow Rocks – 40 Mobility – 10 min. Extra – sleep, mobility    Read more

Fitness A1.  Back Squats – 5 x 7 w/4 Min Rest A2.  Strict Pull-ups – 5 x 5 – Between Sets  B.  3 Sets 10 x Deadlifts @ 55% 90 x Sec Cal Row  2 Min Rest  Performance  Warm-up – OHS – 2 x 10  A1.  Back Squats – 10 x 10 @ 40%-60% + 5-10lb w/2 Min Rest  A2.  Strict Pull-ups – 10 x 5 – Between Sets (Wide Grip)  B.  3 Sets  10 x Deadlifts @ 60%  90 x Sec Cal Row  2 Min Rest  Sport  Warm-up – OHS – 2 x 10  A1.  Back Squats – 10 x 10 @ 40%-60% + 5-10lb w/2 Min Rest  A2.  Strict C2B Pull-ups – 10 x 5 – Between Sets  B.  3 Sets  10 x Deadlifts @ 75%  90 x Sec Cal Row  2 Min Rest  -Post results under comments        Read more

Programming – Cycle 1 – Week 2 – Load – Session 1 Intensity – 85% Notes: Most of those following this program will be pushed to edge this week. Go hard and get all the reps that you can. Strength – Try to finish your last set a little heavier than the week before. Always +5 lbs on the last sets of your pressing and other strength movements. A.) Sots Press – 5×5 w/ weight   – Pull Progressions B.) Snatch – 8×1   – Behind neck strict press – 4×10   Snatch RDL’s – 4×10   C.) NSSU – 25 Mobility – 10 Minutes Extra – hand stand practice Question of the day – What was your favorite performance besides Lu Xiaojun in the 2013 WWC?Read more

Fitness A.  Every 75 Secs for 5 Sets 1/1 x TGU or Windmills Russian Swings for the remainder of the period B.  AFAP 10 – 1 Ladder Push-ups Sit-ups Goblet Squats Performance A.  Every 75 Secs for 5 Sets 1 x Power Snatch + 2 x Hang Power Snatch (Work on position 1 or 2) B.  AFAP 10 – 1 Ladder Ring-dips T2B American Swings @ 1.5 pood/1 pood Sport A.  Every 75 Secs for 5 Sets 3 x TNG Squat Snatches B.  AFAP 10 – 1 Ladder Ring-dips T2B American Swings @ 90lb/70lb Extra Credit (Time permitting)  10 Sets w/a Partner (You go I go)  3/2 x Muscle-ups  -Post results under comments  Read more

6:00 PM KB CLASS A. 5 RDS – 5 DBL KB CLEANS -5 DBL KB PRESS -5 SQUAT B. 5 RDS -10 R/L SNATCH -10M CRAWL FORWARD/BACKWARD  Read more