Wednesday March 15th


3 rep max jerk

I want everyone to work on receiving the bar in the rack position with heavy weight from overhead when stringing together multiple reps. Absorb the bar with your hips back and high elbows to prevent the bar from hurting on the decent.



21-15-9 reps of:

Deadlifts 225/135

Handstand Push Ups

Scale handstand push-ups with reps of 9/6/3 wall walks. Pick a weight for the deadlifts that allows for minimum sets of 7. This is to be done at a fast pace... aim for sub 8 minutes


Tuesday, March 14, 2017

1 rm overhead squat

Build up slowly, this will increase confidence and positioning in the lower part of the snatch. Start from the rack and either split jerk or push jerk from behind the neck into your OHS. Start with high reps and decrease as weight increases.

1-10 thrusters (95/65)
10-1 burpees over bar

Ex- 1 thruster/10 burpees over bar
2 Thruster/9burpee over bar
Until your reach 10/1

Rest 2 mins

50 toes to bar for time.

Score is total time including 2 min rest

Thrusters should be unbroken. Pace your burpees to be able to pick the bar up right away. Control your breathing and try to be constantly moving even if it means walking your burpees. Rest in locked out position overhead.keep sets small for toes to bar. Control your midline from hitting a point of failure