AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL: Hang Power Snatch

Showing posts with label Hang Power Snatch. Show all posts

Tuesday, July 9, 2013

OPT: Wk 5 Day 2

Tuesday 7-9

A. Power snatch from high blocks; build to a max
135-150-165-175-185F-185

B. Squat clean clusters 1.1.1x4; rest 20 seconds/rest 3 min
185-200-215-225-235

C. Snatch pulls; 2, 2, 2; rest 3 min
185-195-200-205

Row 1k for time
2:12

Monday, April 22, 2013

OPT: Wk 13 Day 3

Friday 4-13

A. 1 1/4 Front Squat - 6, 4, 2
255-275-295
B. Power Snatch - 3RM, TnG
High Hang - 135-145-155-165
+
21-15-9
Deadlift, 275#
Box Jump, 30"
7:32

Monday, February 25, 2013

OPT: Wk 8 Day 1

Monday 2-18

A. Hang power snatch; build to a 3rm from below the knee

135-150-160

B. Deficit DL (2-3" platform) 2, 2, 2; rest 3 min

455-475-495

21-15-9

Deadlift 275/155

HSPU

6:09

Friday, December 7, 2012

Wk 2: Snatch, Back Squat ME/PM & IWT

Friday 12-7

Snatch - x 1 x 5
135-140-145-150-155
Back Squat - ME/PM
280x8-380x5-455x3-480x1x3-380x5
+
IWT
5 HPS, 155
10 Pull-ups
10 Burpees AFAP
rest 2-3 min x 3

Friday, November 16, 2012

Wk 4: Snatch & Back Squat ME/PM + IWT

Friday 11-16

Snatch - 85% x 1 x 4
145 x 1 x 4
Back Squat - ME/PM
290x8-385x5-455x3-480x1x3-385x5
+
IWT
5 HPS, 145#
10 C2B Chins
Plate Push D/B x 2
rest 3-4 min x 3

Friday, October 12, 2012

Friday 10-12

Hang Power Snatch - 3x3
150-160-170
Back Squat - ME/PM, 8-5-3-1-1-1-5
295-365-420-465-485-500-510F-365
+
3 sets:
GHD x 20
Pistols, 55 x 10
FG Pull-ups x 10
BB SG Rows x 12
Rev Hyper x 20

Friday, September 28, 2012

Wk 2: Back Squat ME/PM

Friday 9-28

Hang Power Snatch - 3x3
155-165-175x2
Back Squat - PM
275x8-345x5-400x3-445-455-465-475-400x5
+
GHD x 3 sets
20-20-20
Pistols, 55# x 3 sets
10-10-10
FG Pull-ups - AMRAP -1 x 3 sets
14-12-11
+
SG Rows, 175 x 12 x 2
BEXT x 15 x 2
+
FLR

Friday, September 7, 2012

Wk 4 Day 3

Friday 9-7

A. Hang Power Snatch 3x3
145-155-165-175
B1. Platform Deadlift - 3x3
385-405-425
B2. Rack Pulls - 3x3
455-475-495
C1. Pistols - 3x10
40-50-55
C2. Pull-ups - 3xAMRAP -1
FG 12-12-12
C3. DB Push Jerk - 3x10
60-60-60

Friday, August 24, 2012

Wk 2 Day 3

Friday 8-24

A. Hang Power Snatch - 3x3
95-125-145-155-165
B1. Defictit Deadlift - 3x3
365-385-405
B2. Rack Pulls - 3x3
405-455-495
C1. Pistols - 3x10
30-40-50
C2. Pull-ups - FG 3 x AMRAP -1
12-12-12
C3. Dips - @ 31X1 x 3 sets
10-10-10

Monday, March 26, 2012

Gen.Cyc Trans Wk: Hang Power Work, Back Squat, Press

Monday 3-26

• Hang power snatch - 60% x 2 x 5
120 x 2 x 5
• Hang power clean + power jerk - 60% x 2 + 2 x 5
160 x 2 + 2 x 5
• Back squat - 55% x 10, 60% x 8, 65%, 8, 70% x 5
250-270-295-315
• Press - 3 x 8
175 3 x 8

Road Bike
out and back to Smith's
16.4 mph

Tuesday, February 21, 2012

Transition Week: Day 1

A. Hang Power Snatch - 60% x 2 x 5
110 x 2 x 5
B. Hang Power Clean + Power Jerk - 60% x 2 x 5
150 (2+2) x 2 x 5
C. Back Squat - 60% x 10, 65% x 8. 70% x 8, 75% x 5
245-265-285-305D. Press - 3 x 8
165 x 8 x 3
+
3 sets:
Bent Row, 70# DBs - x 8
Sit-ups - x 15
Kettle Bell Swings, 55# - x 15

Tuesday, February 14, 2012

Wk 4: Clean & Jerk + OPT IWT: Hang Power Snatch & Plate Pushes

Tuesday 2-14

(Power) Clean & Jerk - 79% x 2, 82 x 1 x 2, 85% x 1 x 2
200-205-210-215-220
+
OPT Being Feb 4 2012
5 sets @ 100%:
3 tough hang power snatch - build per set
135-150-160-170-175
Airdyne sprint 20 sec @ 97% (45# plate pushes)
rest 4 min
+
Airdyne Max Cals in 5 min (DUers)
PM... maybe

Tuesday, September 6, 2011

Hang Power Snatch, Hang Power Clean, Back Squat, Press, Bent Row > Bear Crawl & Sledge Hammer > Ab Wheel & KBS

Monday 9-5

OLY TRAINING:
Hang power snatch - 60% x 2 x 5
120x2x5
Hang power clean + power jerk - 60% x 2 + 2 x 5
160x2+2x5

Back squat - 55% x 10, 60% x 8, 65%, 8, 70% x 5
250-275-295-315
A1. Press - 3 x 8
155-165-175
A2. Bent row - 3 x 8
85-100-100

3 sets: no rest:
20 m bear crawl
10 halfmoons... subbed 10 sledge hammers
1:24.99
3 sets:
A1. Sit-ups x 15... subbed ab wheel
A2. KB swing x 15

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.

AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL