MON September 23/13 – Prep 1, Week 2 WARM-UP Warm-up – back squats to 50-60% 1RM WOD  A. Snatch 6 x 3 @ 85+% – sets across B. Power clean 5 x 3 @ 85+% – build C. Push press 4 x 4 D. Back squats 5 x 5 – sets across – use loads […]

  MON September 16/13 – Prep 1, Week 1 WARM-UP Warm-up – back squats to 50-60% 1RM WOD  A. Snatch 6 x 3 @ 85+% – sets across B. Power clean 5 x 3 @ 85+% – build C. Push press 4 x 5 – build D. Back squats 5 x 5 – sets across a+d […]

Feature Videos – Watch the speed of transition from clean to jerk and the speed of the jerk on this lift – very nice. Reminder the schedule changes this week to Monday, Wednesday, Friday @ 7:00pm with the Sunday 2 hour session (8:00am-10:00am) as well. MON September 09/13 – Comp 1, Week 5 WARM-UP Warm-up – […]

Feature Videos -210kg for 2 snatch, yup thats pretty good. Reminder the schedule changes this week to Monday, Wednesday, Friday @ 7:00pm with the Sunday 2 hour session (8:00am-10:00am) as well. MON September 02/13 – Comp 1, Week 4 WARM-UP Warm-up – back squats to 50-60% 1RM WOD   A. Snatch balance 4 x 2 @ light […]

Feature Videos – Dmitry Bereestov – these guys make this shit look easy. MON August 26/13 – Comp 1, Week 3 REST DAY TUES August 27/13 – Comp 1, Week 3 WARM-UP Warm-up – back squats to 50-60% 1RM WOD  A. Snatch 5×1 @ 90-95% B. Clean and Jerk 4×1 @ 90-95% C. Front Squats 2×2, 2×1 […]