Week of 8/25/2014

Monday – Snatch/Squat 1) Work to a heavy single snatch, taking a lift on the 2 minutes until failure. When a miss occurs drop at least 10% and work back up.

Check out Grid!

Wednesday, August 20, 2014  PreHab Straddle Sit Ups Overhead Band Distraction Samson Stretch Warm Up 2 Rounds: 100m Run 10 Straddle Leg Lifts each 10 Good Mornings 10 Push Ups

Talk about it!

Wednesday, August 13, 2014 EIE Office Hours with Diso at Venice from 6:30-8pm PreHab 15 Wall Extensions 15 Pike Sit Ups Bottom of Squat, 1 minute Warm Up 3 Rounds:

Week of 8/11/14

Monday – Snatch/Squat 1) Every 2 minutes or 20 minutes (10 sets): 3 Snatches –  Build over 10 sets. 2) Back Squat: 3 x 8 @ 80% – rest EXACTLY 2:30

More testing!

Wednesday, August 6, 2014 PreHab Couch Stretch, 1 minute each Bottom of Squat, 1 minute Plank, 2 minutes Warm Up Doubled Unders, 100 reps or 2 minutes 2 Rounds: 10

Week of 8/4/2014

 Monday – Snatch/Squat 1) Every 2 minutes or 20 minutes (10 sets): Hang Snatch + Snatch –  Build over 10 sets. 2) Back Squat: 3 x 8 @ 75% – rest

Wall Balls and Cleans!

Wednesday, July 30, 2014 PreHab Overhead Band Stretch, 1 minute each PVC Wall Extensions x 15 Bottom of the Squat, 2 minutes Warm Up Run 400m 2 Rounds: 10 Wall

Week of 7/28/14 – New cycle

 Monday – Snatch/Squat 1) Every 2 minutes or 20 minutes (10 sets): 2 Snatches @ 70 – 85%. Build over 10 sets. 2) Back Squat: 3 x 10 @ 70% –

Big Wednesdays

Wednesday, July 23 Prehab Seated Leg Raises x 10 Arm Swing x 10 each side each direction Straddle Sit Ups x 15 Warm Up 1 Minute Plank Hold 2 Rounds:

Week of 7/21/14 – Meet Week!

Notes: Meet week programming for those of you signed up for the Chikara event. For those of you attending barbell this week but not competing, we will add volume and