Snatch Deadlift + Power Snatch + OHS
5 x (1 + 3 + 1)
KTE
3 x N
Showing posts with label OHS. Show all posts
Showing posts with label OHS. Show all posts
Saturday 2014.01.18
Snatch Deadlift + Power Snatch + OHS
5 x (1 + 3 + 1)
Weighted Pull-ups
3 x 5
Reverse Hyper
4 x 17
5 x (1 + 3 + 1)
Weighted Pull-ups
3 x 5
Reverse Hyper
4 x 17
Saturday 2013.12.28
Snatch Pull + Power Snatch + OHS
5 x (1 + 2 + 1)
Weighted Pull-ups
3 x 5
5 rounds for time of:
3 Power Cleans, 185#
3 Box Jumps, 30"
Start 1 round E2MOM.
5 x (1 + 2 + 1)
Weighted Pull-ups
3 x 5
5 rounds for time of:
3 Power Cleans, 185#
3 Box Jumps, 30"
Start 1 round E2MOM.
Wednesday 01/04/12
Phil:
Rest Day
Kiley:
Deadlift
3-3-3-1-1-1
OHS
5-5-5-3-3-3
10 min AMRAP of:
7 Power Snatches, 65#
7 Push-ups
7 KTE
Rest Day
Kiley:
Deadlift
3-3-3-1-1-1
OHS
5-5-5-3-3-3
10 min AMRAP of:
7 Power Snatches, 65#
7 Push-ups
7 KTE
Friday 12/30/11
Phil:
Bench Press (whatever I felt like)
3 rounds of 45 sec on, 30 sec off:
1-arm DB Hang Power Snatch, 50#
KB Swing, 2 pood
Burpees
Kiley:
CFE Bike:
5 x 5k, rest 5:00 between each.
OHS
3-3-3-1-1-1
For time:
10-9-8-7-6-5-4-3-2-1 reps of Power Cleans
1-2-3-4-5-6-7-8-9-10 reps of TTB
Bench Press (whatever I felt like)
3 rounds of 45 sec on, 30 sec off:
1-arm DB Hang Power Snatch, 50#
KB Swing, 2 pood
Burpees
Kiley:
CFE Bike:
5 x 5k, rest 5:00 between each.
OHS
3-3-3-1-1-1
For time:
10-9-8-7-6-5-4-3-2-1 reps of Power Cleans
1-2-3-4-5-6-7-8-9-10 reps of TTB
Friday 12/23/11
Phil:
Practice - handstands and something else
5 rounds for time of:
5 burpees
Sprint 100 meters
Rest 2 minutes, then repeat the 5 rounds. Record the total time (including the 2 minutes rest).
Kiley:
OHS
5-5-5-3-3-3
Metcon
Practice - handstands and something else
5 rounds for time of:
5 burpees
Sprint 100 meters
Rest 2 minutes, then repeat the 5 rounds. Record the total time (including the 2 minutes rest).
Kiley:
OHS
5-5-5-3-3-3
Metcon
Tuesday 12/13/11
Phil:
Power Snatch
5 x 2
Deadlift
1 x 5+
Kiley:
OHS
3-3-3-1-1-1
5 RFT of:
7 Wallballs, 15#
7 Box Jumps, 16"
7 HSPU's
Deadlift 490 x 6
12/06/11
Power Snatch
5 x 2
Deadlift
1 x 5+
Kiley:
OHS
3-3-3-1-1-1
5 RFT of:
7 Wallballs, 15#
7 Box Jumps, 16"
7 HSPU's
Deadlift 490 x 6
12/06/11
Monday 12/05/11
Phil:
Rest Day
Kiley:
OHS
5-5-5-3-3-3
12 Minute AMRAP of:
10 Deadlifts, 65#
8 Cleans, 65#
6 Push Jerks, 65#
Rest Day
Kiley:
OHS
5-5-5-3-3-3
12 Minute AMRAP of:
10 Deadlifts, 65#
8 Cleans, 65#
6 Push Jerks, 65#
Monday 11/14/11
Phil:
Back Squat
2 x 5, 1 x 5+
Kiley:
OHS
5-5-5-3-3-3
For time:
10, 9, ... 1 reps of KB Swings, 1 pood
1, 2, ...10 reps of Burpees
Back Squat
2 x 5, 1 x 5+
Kiley:
OHS
5-5-5-3-3-3
For time:
10, 9, ... 1 reps of KB Swings, 1 pood
1, 2, ...10 reps of Burpees
Monday 06/13/11
Phil:
Clean and Jerk
85% x 1 x 4
7 rounds for time of:
7 Box Jumps, 30"/24"
7 Pull-ups
Compare to 06/15/10.
Kiley:
OHS
5-5-5-3-3-3
5 RFT of:
Swim 100y
25 Push-ups
Clean and Jerk
85% x 1 x 4
7 rounds for time of:
7 Box Jumps, 30"/24"
7 Pull-ups
Compare to 06/15/10.
Kiley:
OHS
5-5-5-3-3-3
5 RFT of:
Swim 100y
25 Push-ups
Wednesday 05/18/11
Phil:
Back Squat
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
8 x 200m sprint
Full recovery (2-3 min)
Compare to 05/19/10.
Kiley:
CFE Bike:
Ride 15-20 miles, get bike outside
OHS
5-5-5-5-5
21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up
Back Squat
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
8 x 200m sprint
Full recovery (2-3 min)
Compare to 05/19/10.
Kiley:
CFE Bike:
Ride 15-20 miles, get bike outside
OHS
5-5-5-5-5
21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up
Friday 05/06/11
Phil:
Clean and Jerk
Heavy Single
OHS
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Kiley:
CFE Swim:
3 x 700yards, stay within 60-90 seconds of fastest time. Rest 1-2 minutes between.
Clean and Jerk
Heavy Single
OHS
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Kiley:
CFE Swim:
3 x 700yards, stay within 60-90 seconds of fastest time. Rest 1-2 minutes between.
4 RFT of:
200m Run
10 Power Cleans 155/100#
10 Pushups
Friday 04/29/11
Phil:
OHS
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+
Kiley:
Rest Day/Volleyball Coaching Clinic
OHS
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+
Kiley:
Rest Day/Volleyball Coaching Clinic
Friday 04/22/11
Phil:
OHS
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Compare to 12/15/10.
Kiley:
CFE Swim
Swim 60 minutes, cover max distance
OHS
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Compare to 12/15/10.
Kiley:
CFE Swim
Swim 60 minutes, cover max distance
Friday 04/15/11
Phil:
OHS
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
"Diane"
21-15-9 reps for time of:
Deadlifts, 225#/155#
HSPU
Compare to 03/23/11.
Kiley:
CFE Bike
12 mile TT
OHS
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
"Diane"
21-15-9 reps for time of:
Deadlifts, 225#/155#
HSPU
Compare to 03/23/11.
Kiley:
CFE Bike
12 mile TT
Thursday 04/07/11
Phil:
OHS
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Gymnastic Practice
Kiley:
CFE Bike
4 x 5 minute intervals, resting 3:00 between each interval
Deadlift
5-5-5-3-3-3
Max rep pull-ups
3 sets, resting 3:00 between
OHS
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Gymnastic Practice
Kiley:
CFE Bike
4 x 5 minute intervals, resting 3:00 between each interval
Deadlift
5-5-5-3-3-3
Max rep pull-ups
3 sets, resting 3:00 between
Subscribe to:
Posts (Atom)
Posts
