Saturday 10/1

In case you missed it.

See instructions from last Saturday on the WL warrior.

  • Snatch weightlifting warrior (7 attempts)
  • Power clean + jerk weightlifting warrior (6 attempts)
  • Back squat 75% x 3 x 1, 77% x 3 x 1, 80% x 3 x 2, 83% x 3 x 1
  • 4 times:
    • 5 burpee box jumps
    • 5 burpee deadlifts
    • 5 burpee pull-ups
    • 1 min rest

Saturday 9/24

Watch how he moves his weight to the outside of his feet during the pull past the knees – by sending your knees out, you make room for a vertical bar path. What he does is pretty extreme, but you should you thinking external rotation on the first pull for stability and a better bar path.

Weightlifting warrior – take the specified total number of attempts. First attempt is at 75%. If you make a lift, add weight for the next attempt. If you miss a lift, go back to 75%. Do not go heavier than 90%, even if feeling good. Goal is most successful lifts at 90%. Makes and misses count toward your total number of attempts.

Keep your rest time consistent on the weightlifting warrior (about 2 min). These aren’t heavy singles – it’s a drill to develop consistency around 75-90%.

  • Power snatch weightlifting warrior (7 attempts total)
  • Clean + jerk weightlifting warrior (6 attempts total)
  • Back squat 75% x 3 x 1, 77% x 3 x 2, 80% x 3 x 2
  • 5 rounds:
    • 30 sec max ball slams
    • 90 sec rest

Thursday 9/22

An old favorite. Surprisingly, Klokov is really, really strong.

  • Dip clean x 2 x 5 (light)
  • Clean Pull + hang clean (above knees) + jerk + clean 60-75% x (1+1+1+1) x 4
  • Clean DL w/ pause at knees 105% x 3 x 3
  • Snatch PP + OHS (3 sec pause at bottom) 70-75% of snatch (2+2) x 5
  • Accumulate 20-25 strict pull-ups (weighted if this is easy, sub banded or ring rows) and 15-20 strict handstand push-ups (deficit if this is easy, sub holds)

Tuesday 9/20

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  • Dip muscle snatch x 3 x 5 (light)
  • Snatch pull + Hang snatch (above knees) + snatch 60-75% x (1+1+1) x 5
  • Snatch DL w/ pause at knees 105% x 3 x 3
  • Front squat 75% x 3 x 1, 77% x 3 x 2, 80% x 3 x 2
  • Alternating double tabata side plank (left/right) – this means 20 sec side plank right, 10 sec rest, 20 sec side plank left, 10 sec rest, 8 times.

Saturday 9/17

For the weightlifting warrior game: you get 9 attemptsĀ total. You start at your 75%. If you make a lift, go heavier by 2-3% for your next attempt. If you miss a lift, go back to 75% and work up again. Do not go heavier than 90%. Missed and made lifts count toward your 9 total lifts.

warrior-based-training-1089203-twobyone

  • Snatch weightlifting warrior
  • Power clean + jerk weightlifting warrior
  • Back squat 75% x 3 x 5
  • 5 rounds:
    • 30 sec max distance row
    • 90 sec rest