Week of 6/17/13

Deload Week and Kendrick/Derrick Seminar! Monday – high volume/intensity in full lifts (or hang) and back squats.   1) 7 x 1 Snatch @ 80% (not above) – rest 60 sec.

The Bad Days with the (few) Good.

Wednesday June 12, 2o13 Mobility: Gristle/GroinerBottom of the Squat, 1 full minuteBird Dogs, 15 each sideBanded Rack Stretch, 1 minute each side Strength: 10x 1 Hi-Hang Clean, heavy as possible,

Olympic Weightlifting Seminar with Jon North

On June 9th we will be hosting Jon and Jessica North for an Attitude Nation Seminar. It will be a full day of lifting with half the day dedicated to

Week of 6/9/13

  Monday – high volume/intensity in full lifts (or hang) and back squats.   1) 10 x 1 Hi-Hang Snatch – heaviest possible, rest 60 sec. 2a) 5 x 2 3-Stop

Another Wednesday!

Wednesday, June 5, 2013 Mobility: 15 Hip ExtensionsPosterior Chain Floss w/ Band15 Bird Dogs each side10 Inch Worms Classic Strength: 5×3 Deadlifts, rest 60-90 seconds Notes:  These are not touch

Week of 6/3/2013

Monday – high volume/intensity in full lifts (or hang) and back squats.   1) 5 x 2 Hi-Hang Snatch – heaviest possible, rest 60 sec. 2a) 5 x 2 3-Stop Snatch

Weekend Warriors

Wednesday, May 29, 2013 Mobility 15 Hip ExtensionsFire HydrantsBanded Rack StretchGristle/GroinerSamson Stretch Classic Strength:  5 x 3  Front Squats – heavy but as deep as possible AdvancedStrength:  5 x 1

Week of 5/27/13

Monday – high volume/intensity in full lifts (or hang) and back squats.   1) 7 x 1 Hang Snatch – heaviest possible, rest 60 sec. 2a) 5 x 2 3-Stop Snatch

Well that happened…

Wednesday, May 22, 2013 Mobility/Prehab Arm circles w/ theraband2o Scapular Push Ups10 Push Ups20 Fire Hydrants each leg10 Inch Worms Strength:  3X10 Bench @70% – Rest 3 minutes between sets

Week of 5/20/2013

  Monday – high volume/intensity in full lifts (or hang) and back squats.  1. 7 x 1 3-Position Snatch (position 1 is 2″ from floor) – heaviest possible –  rest