AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL: 3-Position Clean

Showing posts with label 3-Position Clean. Show all posts

Saturday, June 1, 2013

De-Load Day 2

Friday 5-31

Back Squat, 70-75-80% x 5
345-375-395
3 Pos. Clean & Jerk, 3+1
155-170-185
Deadlift, 70-75-80% x 5
375-405-430
Press, 70-75-80% x 5
160-170-180
AMRAP -1 Chins
17-12-11

Sunday, June 24, 2012

Wk 8: Sn @ 90%, C&J Skill, Back Squat 3x3, Bench 5/3/1+ Abs

Sunday 6-24

Snatch - 90% x 1 x 3
170-175-180
C&J Skill - 3 Position
180-185-190
Back Squat - 3x3
370-380-390
Bench 5/3/1+ AMRAP -1 DH C2B Pull-ups
275-310-345x5 / 7-7-6
+
3 sets
Ab Wheel 5+10
1/2 Moon x 20

Monday, June 18, 2012

Wk 7: Sn @ 85%, C&J Skill, Front Squat x 3, Bench 3/3/3+ Singles & Chins, Abs

Monday 6-18

Snatch - 85% x 1 x 4
165 x 1 x 4
C&J Skill - 3 Position (3+1)
165-175-180-185
Front Squat x 3
235-240x2-240-245x2 / 285x5x2
Bench 3/3/3+ AMRAP -1 Chin-ups
255-290-330x8 / 24-19-14
375x1-385x1-395F - stay @ 90-95% with pause
+
3 sets
Ab Wheel 5+10
Windmill x 10 - 25#-35#
1/2 Moon x 20

Monday, June 11, 2012

Wk 6: Sn @ 80%, C&J Skill, Back Squat 5x3, Bench 5/5/5+ SG Pull-ups

Monday 6-10

Snatch - 80% x 1 x 5
155-155-160-160-165
C&J Skill - 65-75% 3 Position (3+1)
170-175-180
Back Squat - 5x3
360-360-365-370-375
Bench 5/5/5+ AMRAP -1 Snatch Grip Pull-ups
240-275-315x10 / 11-11-9

Wednesday, June 6, 2012

Wk 5: Oly Deload, Wtd Chins & Wtd Dips

Wednesday 6-6

3 Position Snatch
95-120-135 x 3
3 Position Clean & Jerk (3+1)
135-155-170-175-180
Wtd Chin-ups
70x7-75x7-80x7
Wtd Dips @ 51X1
80x7-85x7-90x6

Tuesday, April 3, 2012

Gen.Cyc Wk 1: 3 Pos Cl, Sn Bal, Bench + Chins, Halting DL

Tuesday 4-3

• 3-position clean (high to low) - 65% x 5 sets
170 x 5 sets
• Snatch Balance 75% x 3 x 3
150-155-160
• Bench 3/3/3 + AMRAP -1 Pull-ups
245-270-315x7/8-8-7
• Halting Clean Deadlift 75% x 5 x 3
235 x 3 x 3

Tuesday, February 28, 2012

Gen.Cyc Wk 1: 3 Pos Sn & Cl, Sn Bal MFD,... Tire Flips & Sprints + Core

Tuesday 2-28

• 3-position snatch (high to low) - 65% x 3 sets
120 x 3 sets
• 3-position clean (high to low) - 65% x 3 sets
165 x 3 sets
• Snatch balance - max for day; 75% of that x 2 x 3
210 MFD, 155 x 2 x 3

PM
Tire Flips
20yds, rest 2 min x 4

Sprints
400, rest 4 min
300, rest 3 min
200, rest 2 min
100

3 sets:
A1. Ab wheel x 12
A2. KB side bend x 12, 70 #
1 set before, 2 after

Tuesday, January 17, 2012

Delaod: Clean Skill Day, Back Squat

Tuesday 1-17

Clean Segment Pull + Clean (1+1) x 5 @ 50-75%
135-140-145-150-155
3 Position Clean & Jerk (3+1) x 5 @ 65-75%
155-160-165-170-175
Back Squat x 3 x 5 + 5 Box Jumps
295-325-350-375-385

Tuesday, January 3, 2012

3 Position Snatch & Clean + Jerk, Snatch Balance

Tuesday 1-3

3 Position Snatch (high to low)
95-95-95-95
3 Position Clean (PC) + Jerk (high to low)
135-135-135-135
Snatch Balace, x 3
95-125-145-145-145
+
3 rds:
Side Bends, 70# x 20 (R/L)
Ab Wheel, x 20
Reverse Hyper x 15

Sunday, October 23, 2011

3-Position Clean @ 70%, Clean Pull, Snatch Balance 1RM

Saturday 10-22

OLY TRAINING:
•3-position clean (floor, knee, mid-thigh) - 70% x 5 sets
185 x 5 sets
•Clean pull - 90% (of clean) x 5 x 5
235 x 5 x 5
•Snatch balance - max for day; 78% of that x 2 x 3
95-115-135-155-165-175-185-195
205 PR, 155 x 2 x 3

Friday, September 16, 2011

3 Position Clean, Clean Pull, Snatch Balance > Abs

Friday 9-16

OLY TRAINING:
•3-position clean (floor, knee, mid-thigh) - 65% x 5 sets
170 straight sets
•Clean pull - 85% (of clean) x 5 x 5
225 straight sets
•Snatch balance - max for day; 75% of that x 2 x 3
155... shoulder is tight and sore
135x2x3 + tall jerk x2 + jerk balance x2

3 sets:
A1. Ab wheel x 12
A2. KB side bend x 12
15 of each x3 sets

WORLD CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, Clean and Jerk, and snatch.

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

GENERAL PHYSICAL SKILLS

If your goal is optimum physical competence then all the general physical skills must be considered:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - the ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

WHAT IS CROSSFIT?

CrossFit is described as: constantly varied functional movements executed at high intensity. Let's break down what that means.

Constantly varied means exactly what it says. When you come to do a CrossFit workout it is different than the workout you did yesterday and the one you will do tomorrow. This keeps you guessing and well rounded. You want your body to perform the best it can at all times. Constantly varying workouts can be scaled to your abilities as well. It keeps your body guessing so that your body reacts in a positive way and gets in better shape. It does no good to go to the gym and do the same workout all the time. Your body gets used to that work load and decides to not improve because it is not being pushed.

Functional Movements means real exercise. In CrossFit movements using selectorized machines are not going to happen. In CrossFit the best machine to have is yourself. Movements that your body does naturally, such as squats, push-up, and a combination of other exercises are key for your body to be in the best of shape. These motions are not only good for working out; they are the basics of every day movement.

High Intensity is the hardest part, but it is what makes the workout. Intensity is increasing weight, reps, speed, or time to whatever you can perform and handle. Intensity is what makes your fitness, health, and body better. A moderate intensity does nothing but maintain what you already have. You have to increase to a high level of intensity to see results. If your body is not pushed to a limit you stay the same, and you stay out of shape. Pushing your body is the only way to see results. Intensity is not a heart rate; it is how fast you are moving your weight at your speed.

Real Exercise. Real Results. That is what CrossFit is. Plain and simple.