Posts tagged with ‘Olympic lifting’

  • WOD Blog | Workout of the day

    SATURDAY 17-02-2018

    - by Admin

    HAPPY BIRTHDAY TO LESLEY GRANT AND IMTIAZ DESAI!

    BARBELL CLUB

    A. CLEAN & JERK

    1 power clean + 1 clean + 1 jerk
    Build to a heavy set

    B. SNATCH

    1 power snatch + 1 snatch push press + 1 snatch
    Build to a heavy set

    GI JOZI

  • WOD Blog | Workout of the day

    MONDAY 12-02-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Jerk from racks
    5 x 3 (same load across)
    *2 sec pause in receiving.

    B. CONDITIONING

    AMRAP 7:
    12 strict push-ups
    10 hand-to-hand KB swings, 20/12

    LEVEL 2

    A. BARBELL CONDITIONING

    Jerk from racks
    6 x 2 (same load across, 3 building sets)
    *2 sec pause in receiving.

    B. CONDITIONING

    AMRAP 7:
    20 hand release push-ups
    5 KB snatch/arm, 24/16

  • WOD Blog | Workout of the day

    SATURDAY 10-02-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull + 1 hang snatch (knees) + 1 snatch
    1. Build to max in 12 minutes
    2. 2 sets at 90%

    B. CLEAN & JERK

    1 clean + 1 front squat + 1 jerk
    1. Build to max
    2. 2 sets at 85%

    GI JOZI

     

  • WOD Blog | Workout of the day

    SATURDAY 20-01-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull + 1 snatch + 1 OHS
    1. Build to a max of the complex in 12 minutes
    2. 2 sets at 90% of today’s max

    B. CLEAN & JERK

    Clean + power jerk + jerk
    1. Build to max in 12 minutes
    2. 2 sets at 90% of today’s max

    GI JOZI

     

  • WOD Blog | Workout of the day

    WEDNESDAY 17-01-2018

    - by Admin

    HAPPY BIRTHDAY TO PARIS PHILLIPOU AND LOURIKA STANDER!

    LEVEL 1

    A. CONDITIONING

    3-6-9-12-15 reps for time of:
    Power snatch, 35/20
    Box HSPU

    3 of each, 6 of each, 9 of each, …..

    *10 min cap

    B. MONOSTRUCTURAL CONDITIONING

    In teams of 3, 3 rounds of:
    Max distance row in 90 secs

    Rest while your buddies go and aim for max distance on each of the 3 efforts.

    LEVEL 2

    A. CONDITIONING

     

    3-6-9-12-15 reps for time of:
    Power snatch, 55/35
    HSPU

    3 of each, 6 of each, 9 of each, …..

    *10 min cap

    B. MONOSTRUCTURAL CONDITIONING

    In teams of 3, 3 rounds of:
    Max distance row in 90 secs

    Rest while your buddies go and aim for max distance on each of the 3 efforts.