Monday, April 18, 2011 by Craig
Conditioning: Complete as many rounds in 12 minutes as you can with dumbbells 6 Snatch + Press L/R 12 Clean 18 Squat Advanced – 30% bw Intermediate – 22.5% bw Beginner – 15% bw Finisher: 2 max sets of GHD Situps Links: Chicken Vindaloo Elite Psychology
Monday, December 27, 2010 by Craig
Back and Spine Mobility Snatch Balance Work Up to Heavy Single “Grace” 135/93 Clean and Jerk for time Advanced: As Rx’D Intermediate: 115.73 Beginner: 85/53 Links: 30 min interview with Tim Ferris Fat isn’t the devil?
Wednesday, November 24, 2010 by Craig
Skill: Hand balancing – spend 15 minutes working on the progressions from headstand to against the wall handstand to free handstand to handstand on parallettes against the wall Conditioning: 3 rounds for time Beginner – 30 double under (sub 120 single unders) 7 Dumbbell Hang Power Snatch right arm, (30, 20) 7 Dumbbell Hang Power [...]
Thursday, November 11, 2010 by Craig
Strength: Snatch – work up to your max for the day, keep your total attempts after your warm-up under 20. Conditioning: Complete 3 rounds Advanced – 1 minute box jumps, (28″, 24″) 1 minute push press, (115#, 85#) Rest 1 minute Intermediate – 1 minute box jumps, (24″, 20″) 1 minute push press, (95#, 65#) [...]
Thursday, November 4, 2010 by Craig
Strength: Bench Press – work up to 5x3r, 2-5# > last time Conditioning: Complete 3 rounds Advanced – 8 Box Jumps, (28″, 24″) 12 Overhead walking lunges, (45# plate, 25# plate) 16 Dumbell Snatch, (55#, 35#) Intermediate – 8 Box Jumps, (24″, 20″) 12 Overhead Walking lunges, (45# plate, 25# plate) 16 Dumbell Snatch, (35#, [...]
