Monday 25/04/2016

Weightlifting  Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1) Hang Clean (below knee) + Clean - 70% x (1+1) x 5 Squat Clean + Front Squat - 1+4 x 2, 2+3 x 2, 3+2 , 4+1, 5+0 (75% of 90% 1RM SC) Clean Pull (controlled eccentric in proper position) - 80%x5, 85%x5, 90%x3, 80%x5 Parallel Front Squat - [...]

Por |2018-02-16T16:47:51+01:00abril 24th, 2016|Workout|

Monday 18/04/2016

Weightlifting  Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) – 4 x (1+1+1) EMOTM Barbel. Every two minutes, for 16 minutes: (8 sets) Min 1-4: 1 Power Clean +  3 Hang Clean + split Jerk Min 4-8: 2 Power Clean +  2 Hang Clean + split Jerk Min 8-12: 1 Power Clean + 1 Hang clean + split Jerk Min 12-16: 1 Power [...]

Por |2019-06-02T15:36:59+01:00abril 17th, 2016|Workout|

Monday 11/04/2016

Weightlifting Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1) Hang Clean (below knee) + Power clean + jerk - 70% x (1+1) x 5 (from block) Squat clean 90% 1-RM x6 Clean Pull from block (controlled eccentric in proper position) - 80%x3, 85%x3, 90%x3, 80%x3 Parallel Front Squat - 65%x3x3   Emom 22 Even minute: Bear complex AHAP Odd [...]

Por |2019-06-02T15:37:41+01:00abril 10th, 2016|Workout|

Friday 8/4/2016

Weightlifitng Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) – 4 x (1+1+1) EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS) C&J: 6+3 , 5+2, 4+1, 3+3, 2+2 , 1+1 , + 2 sets HS EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS) Clean deadlift + High hang + Hang clean + Power clean (+1+1+1+1) %RM. EMOM EVERY 2 [...]

Por |2019-06-02T15:39:26+01:00abril 7th, 2016|Workout|

Tuesday 4/04/2016

Weightlifting  Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1) EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS) Snatch: 4×60% 4×70% 3×75% 1×80% 1×85% 1×90% and go for heavy EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS) Complex Snatch: Hang low knee + Rapid high hang clean + 2 Balance with pause 3sec (%RM)   Snatch Pull - 80%x3, [...]

Por |2016-09-15T22:25:23+01:00abril 4th, 2016|Workout|

Monday 4/04/2016

Weightlifting Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1) EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS) C&J: 4×60% 4×70% 3×75% 1×80% 1×85% 1×90% and go for heavy EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS) Hang low knee + Rapid high hang clean + 2 push press (%RM)   Snatch Pull - 90%x2, 100%x2,110%x2x3 [...]

Por |2016-09-15T22:25:26+01:00abril 3rd, 2016|Workout|

Saturday 2/04/2016

Weightlifting Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1) EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS) 1 full Snatch  (Staring moderately heavy, increase the load every 2 m (~70% to ~90% to 1-RM) EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS) Complex: Deadlift Snatch+ High hang clean + Hang Snatch (Staring moderately heavy, increase the load [...]

Por |2016-09-15T22:25:31+01:00abril 3rd, 2016|Workout|

Friday 1/04/2016

Weightlifting  Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1) Emom every 2 minutes, for 18 minutes (9 sets) 1 Squat clean  (Staring moderately heavy, increase the load every 2 m (~70% to ~90% to 1-RM) Emom every 2 minutes, for 18 minutes (9 sets) Complex: Deadlift clean+ High hang clean + Hang clean (Staring moderately heavy, increase the load [...]

Por |2016-09-15T22:25:36+01:00abril 3rd, 2016|Workout|

Tuesday 29/03/2016

Weightlifting Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1) EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS) 1 Snatch  (Staring moderately heavy, increase the load every minute (~70% to ~90% to 1-RM) EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS) Power Snatch + Hang Snatch + full Snatch (1+1+1+1) to 80% 1-RM x 5 Snatch Pull (controlled eccentric [...]

Por |2016-03-27T20:33:27+01:00marzo 27th, 2016|Workout|

Monday 28/03/2016

Weightlifting  Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1) Emom every 2 minutes, for 18 minutes (9 sets) Squat clean 1 (Staring moderately heavy, increase the load every minute (~70% to ~90% to 1-RM) Emom every 2 minutes, for 18 minutes (9 sets) Power clean + Hang clean + Squat clean + Jerk (1+1+1+1) to 80% 1-RM x [...]

Por |2016-03-27T20:04:48+01:00marzo 27th, 2016|Workout|
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