Thursday 8/25

The first movement each day is generally a technique primer. If there’s one that you particularly like or one that addresses something you’re working on in your lifts, incorporate it into all of your warm-ups!

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Kendrick Farris showing how strong veggies can make you (he’s vegan). He came 3rd in the 94kg B group.

  • Tall clean 3 x 5
  • C&J 65-75% x 2+1 x 5
  • Clean pull 95% x 3 x 3
  • Push press 75-80% x 4 x 4
  • 4 times:
    • ME strict hspu (or negative, or 3-5 wall walks)
    • 20 hollow rocks

Sunday Strength 8/21 (optional)

The work on Sundays will be optional – if you have time to do 4 strength workouts, great, but if you missed one during the week, use Sunday to make that one up.

Lyu

Lu Xiaojun’s 177kg snatch world record from last week

  • Power snatch 60-70% x 3 x 5
  • Snatch DL 100% x 2 x 4
  • 3 sets, rest as needed:
    • 15 GHD sit-ups
    • 15 back extensions (weighted if easy)
  • Conditioning: 4-7 fast burpees on every 30 sec for 5 minutes (10 sets). Should be about 10-15 seconds of burpees.

Saturday Strength 8/20

nihat

Nihat Rahimov after winning the men’s 77kg with an out of nowhere 214kg world record c&j

  • 1RM power jerk and 3 singles at 90% of this max, take several attempts to work up to your max but back off as soon as you miss.
  • Front squat 75% x 4 x 4
  • Front squat 3331 40% x 3 x 3 (3 seconds down, 3 seconds at bottom, 3 seconds on way up, don’t wait at the top)
  • 5 rounds, no rest:
    • 7 heavy Russian KB swings (use two kettlebells if necessary)
    • 7 pull-ups (strict if possible)

Thursday Strength 8/18

Just a note that on this site we always do percent x reps x sets or just reps x sets, so for the tall muscle cleans below, for example, it’s 5 sets of 3 reps.

lasha

Lasha Talakhadze (105+) with a 258kg C&J

  • Tall muscle clean 3 x 5 (light)
  • C&J 60-70% x 2+1 x 5
  • Clean pull 90% x 3 x 3 (% of clean)
  • Push press 75% x 4 x 4
  • 4 times, rest as needed:
    • 30 sec handstand hold
    • 30 sec hollow body hold

Tuesday Strength 8/16

We’re starting a new program today! This will be a good general 4 week cycle with a technique focus in the classic lifts, some squatting, and some extra work (gymnastics strength, strongman work, and conditioning).

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Sarah Robles took bronze in Rio!

  • Muscle snatch from power position 3×5 (light, warm-up)
  • Snatch 60-70% x 3 x 5 (work within this range)
  • Snatch pull 90% x 3 x 3
  • Back squat 75% x 4 x 4
  • 4 times, keep rest short:
    • 125m sprint (sprint from the parking lot up the hill to the intersection, walk back down)
    • 1 min plank (add weight if this is easy)