Lasha Talakhadze 251kg Clean & Jerk 2016 European Weightlifting Championships Strength/Skill Every 90 seconds for 9 minutes 3 Squat Snatch (Pause At Knees) Work up to a max effort for the complex on the 5th set and drop weight on the 6th. Then For Time – 15 min Timecap 8 Clean and Jerk (115/75) 10…
Strength Bench Press 5 @ 50% 5 @ 65% 5 @ 75% 5 @ 85% Then Nancy 5 Rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs Buyout 4 x 8 Dumbbell Bench Presses 4 x 8 Ring Rows (Feet on a box even with the bottom of rings. Elevating the feet…
Strength/Skill Take 15 minutes to perform the following 3 position Squat Clean 1 From ea. position top down. Pause for 3 seconds at the knee and DO NOT touch and go the floor rep. #1: 1 rep @ 50% #2: 1 rep @ 60% #3: 1 rep @ 70% #4: 1 rep @ 75% #5:…
Strength Squat 5 @ 50% 5 @ 65% 5 @ 75% 5 @ 85% Don’t sacrifice depth in exchange for Rx percentages. Then 800 Meter Run 50 Deadlifts (135/95 lbs) 40 Wall Balls (20/14) 50 Foot Right Hand Overhead DB Lunges (50/35) 50 Foot Right Hand Overhead DB Lunges (50/35) 40 Wall Ball Shots 50…
Working one person at a time in teams of 2 perform the following:
200 Double Unders
90 Sit-ups
80 Wallballs 20/14
70 Burpees
60 Push Press
50 Ring Rows (Feet on a box even with the bottom of rings)
40 Tuck Jumps
30 Snatches 75/55
20 Plank Claps
*10 High Fives or Fist Bumps
Strength Endurance Deadlift 4 x 8 Start around 70% for your first working set and work up to a max effort set of 8. If what you thought was your max effort for 8 turns out to be 13ish you are underestimating your max and need to apply your numbers to this formula to estimate…
Strength 4 x 8 Tempo Back Squat @60% Descend for 3 counts and come up as fast as possible yet controlled. Yes, only 60% keep these light keep the prescribed tempo and make depth. Better yet get a partner to count the tempo and to coach you on depth. (Please no participation ata boys or…
Strength Endurance Bench Press 4 x 8 Start around 70% for your first working set and work up to a max effort set of 8. If what you thought was your max effort for 8 turns out to be 13ish you are underestimating your max and need to apply your numbers to this formula to…
Strength/Skill Take 15 minutes to perform the following 3 position Squat Snatch 1 From ea. position top down. Pause for 3 seconds at the knee and DO NOT touch and go the floor rep. #1: 1 rep @ 50% #2: 1 rep @ 60% #3: 1 rep @ 70% #4: 1 rep @ 75% #5:…
Strength Endurance Back Squat 4 x 8 Start around 70% for your first working set and work up to a max effort set of 8. If what you thought was your max effort for 8 turns out to be 13ish you are underestimating your max and need to apply your numbers to this formula to…
