Warm-Up 3 Rounds: 10 Calorie Row 10 Air Squats 5 Hang Squat Cleans, with an empty barbell 5 Strict Press, with an empty barbell Strength 1 Power Clean 2 Front Squats – 3 sets at an RPE 8 Note: we are going to work on complexes for the next 4 weeks with our Olympic lifts. …
Tag Archives: Overhead Squat
Saturday 05.29.21
Warm-Up 2 Rounds: 500m Row 10 Dumbbell Hang Power Cleans 5 Dumbbell Front Squats 10 Dumbbell Hang Power Snatch 5 Overhead Squats, with an empty bar Strength 5 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/18/21) Note: you should work with a weight that you could power Clean …
Saturday 05.29.21
Warm-Up 2 Rounds: 500m Row 10 Dumbbell Hang Power Cleans 5 Dumbbell Front Squats 10 Dumbbell Hang Power Snatch 5 Overhead Squats, with an empty bar Strength 5 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/18/21) Note: you should work with a weight that you could power Clean …
Monday 05.24.21
Warm-Up 4 Rounds: 8 Calorie Row 16 Air Squats 8 Muscle Snatches with an empty bar 16 Wall Balls 8 Ring Rows Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/20/21) Note: you should work with a weight that you could power snatch for a double with good …
Monday 05.24.21
Warm-Up 4 Rounds: 8 Calorie Row 16 Air Squats 8 Muscle Snatches with an empty bar 16 Wall Balls 8 Ring Rows Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/20/21) Note: you should work with a weight that you could power snatch for a double with good …
Thursday 05.20.21
Warm-Up 2 Rounds: 2 Minutes on the Rower at RPE6: 20 Step-Ups 10 Dumbbell Snatches Left 10 Dumbbell Snatches Right 10 Overhead Squats with an empty bar Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/12/21) Note: you should work with a weight that you could power snatch …
Thursday 05.20.21
Warm-Up 2 Rounds: 2 Minutes on the Rower at RPE6: 20 Step-Ups 10 Dumbbell Snatches Left 10 Dumbbell Snatches Right 10 Overhead Squats with an empty bar Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/12/21) Note: you should work with a weight that you could power snatch …
Wednesday 05.12.21
Warm-Up 7 Minutes for Quality: 7 Calorie Row 7 Hang Muscle Snatches 7 Front Squats 7 Knee Raises 7 Hang Muscle Snatches 7 Overhead Squats 7 Knee Raises Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/3/21) Note: you should work with a weight that you could power …
Wednesday 05.12.21
Warm-Up 7 Minutes for Quality: 7 Calorie Row 7 Hang Muscle Snatches 7 Front Squats 7 Knee Raises 7 Hang Muscle Snatches 7 Overhead Squats 7 Knee Raises Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/3/21) Note: you should work with a weight that you could power …
Monday 05.03.21
Warm-Up 50 Jumping Jacks 50 High Knees 16 Sit-Ups 16 Air Squat 8 Dumbbell Hang Snatches, Right 8 Dumbbell Hang Snatches, Left Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a double with good mechanics. We are …
Monday 05.03.21
Warm-Up 50 Jumping Jacks 50 High Knees 16 Sit-Ups 16 Air Squat 8 Dumbbell Hang Snatches, Right 8 Dumbbell Hang Snatches, Left Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a double with good mechanics. We are …
Thursday 04.29.21
Warm-Up Every 2 Minutes x 3, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats 6 Burpees Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a …