Wednesday, February 7, 2018
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" ! PUMP DAY ! "
A) 3 Position Clean
- OTM x 6 = complete one 3-pos Clean on the minute for 6 minutes
- Then -
B) Power Clean
- Establish a 1 Rep Heavy Power Clean
Wednesday, January 24, 2018
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" ! Pump Day ! "
Strict Press - 3x10 Across
- Then -
Push Press - Establish a heavy 2
Wednesday, January 10, 2018
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" ! PUMP DAY ! "
Power Clean - Establish a heavy double (Not TnG)
Wednesday, December 20, 2017
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" ! Pump Day ! "
Work to a heavy complex of:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Wednesday, November 22, 2017 ( NO 5 & 6PM Classes )
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" ! PUMP DAY ! "
Split Jerk - Establish a heavy double
Wednesday, November 15, 2017
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" ! Pump Day ! "
Push Press = 10-8-6-4-2^
Push Jerk = 5-4-3-2-1^
Wednesday, November 1, 2017
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" ! Pump Day ! "
6 Sets of the following:
Hang Power Clean + Pause Front Squat (2-Sec) + Squat Clean
Wednesday, October 25, 2017
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" ! Pump Day ! "
Power Clean - Establish a Heavy 3 Position Power Clean
Wednesday, October 18, 2017
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" ! PUMP DAY ! "
Pause OHS - 7 Minutes to develop a moderate single
Pause Snatch Balance - 7 Minutes to establish a moderate single
Squat Snatch - 12 Minutes to establish a heavy single
Wednesday, October 11, 2017
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" ! PUMP DAY ! "
Overhead Squats:
A) Establish a Moderate Single (2-Second Pause in bottom)
B) 3 x 10 Across
Wednesday, October 4, 2017
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" ! PUMP DAY ! "
Work To A Heavy Complex of the following:
2 Front Squats + 4 Front Rack Lunges (L + R = 1)
*Barbell Starts From The Floor*
Wednesday, September 20, 2017
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" ! Pump Day ! "
Back Squats = 10-5-10-5-10-5
- Ascend throughout the 5's
- Across throughout the 10's
Wednesday, September 6, 2017
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" ! PUMP DAY ! "
Work to a heavy:
3 Squat Cleans + 1 Jerk
* You may reset between the cleans *
Wednesday, August, 30, 2017 (REMINDER NO 5PM or 6PM Classes)
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" ! PUMP DAY ! "
Build to Heavy:
3-Position Clean + Split Jerk
