Month: August 2014

Saturday Aug.30, 2014

Posted in Workout of The Day , August 29th, 2014

Skill: Split Jerk Technique   OlyStrength: Front Rack Walking Lunges 9-8-7-6 Increase per leg, 2mins rest between   Conditioning: 21-15-9 Thrusters Burpees

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Friday Aug.29, 2014

Posted in Workout of The Day , August 28th, 2014

Skills: Turkish Getup to Windmill 2-2-2 OlyStrength: A1.Front Squat @ 31×1 3-3-3-3 rest 1 min A2. Broad Jumps 3-3-3-3 Conditioning: 5 rds 5 Hang Power Snatch 5 OHS 10 KBS

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Thursday Aug.28, 2014

Posted in Workout of The Day , August 27th, 2014

Skills: L-Sit 3xMax (1min rest between)   OlyStrength: Power Cleans 1.1.1.1 x 3   Conditioning: 7 rounds 5 Pushups 10 Pullups 15 Squats  

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Wednesday Aug.27, 2014

Posted in Workout of The Day , August 26th, 2014

Skill: Hollow Rock and Hold 8 rocks 1 (8 sec) hold x5 OlyStrength: A1. Back Squat @ 31×1 5-5-3-3-2 rest 1 min A2. Challanging Ring Rows 5-5-5-5-5   Conditioning: 15mins @70% 3 Wall walks 6 box Jumps 9 Burpees 12 KBS

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Tuesday Aug.26,2014

Posted in Workout of The Day , August 25th, 2014

Skills: Ring dips (Coach’s prescription)   OlyStrength: Press@ 11×1 2-3 reps x5   Conditioning: Spy vs Spy

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Monday Aug.25, 2014

Posted in Workout of The Day , August 25th, 2014

Skill: Tire Flips OlyStrength: Deadlifts, Work to a challanging set of 5   Conditioning: 3 Rounds 6 Broad Jumps 15 Wallballs 10 Burpees 10 Strict Pullups Challenging Ring Rows 10 Hollow Rocks

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Saturday Aug.23,2014

Posted in Workout of The Day , August 22nd, 2014

Skills: L-sits OlyStrength: Power Clean + 2 Front Squat 1-1-1-1-1 Conditioning: 20 mins @75% 5 Plank Pushup 10 Situps 15 KBS 20 Air Squats

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Friday Aug.22, 2014

Posted in Workout of The Day , August 21st, 2014

Skills:  KB Windmills OlyStrength: A1.Front Squat @ 31×1 3-3-3-3 rest 1 min A2. Challenging Ring Rows 5-5-5-5 Conditioning: 10 min EMOTM 5 Press to Push Press

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Thurdsay Aug.21, 2014

Posted in Workout of The Day , August 20th, 2014

Skills: Knees To Elbows work as prescribed by coach OlyStrength: Hang Power Snatch 2-2-2-2-2 Conditioning: 15-9-6 K2E Wall Ball

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Wednesday Aug.20, 2014

Posted in Workout of The Day , August 19th, 2014

Skills:  Hollow Rocks 3×15-20 OlyStrength: Press @ 11×1 5-5-3-3-2 Add weight each set Conditioning: 4 rounds: 10 (each Leg) Rev KB Lunges 10 Airsquats 5 Pushups

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