Thursday 8-6-15
Power Sn + Overhead Squat 60%/2+3, 65%/2+3, 70%/(2+3)x3 Power Cl + Cl from mid thigh + Jerk 60%/2+2+2, 65%/2+2+2, 70%/(2+2+2)x3 Clean High Pull 85%/4×3 Planks... Read More
Wednesday 8-5-15
Snatch 60%/3, 70%/3, 80%/3, 85%/2×4 Clean 60%/3, 70%/3, 80%/3, 85%/2×4 Jerk from blocks 60%/3, 70%/3, 80%/3, 85%/2, 90%/2×2 Snatch High Pull 90%/4×3 Front Squat 60%/4,... Read More
Monday 8-3-15
Hang Snatch 60%/3, 65%/3, 70%/3, 75%/3, 80%/3×3 Hang Clean 60%/3, 65%/3, 70%/3, 75%/3, 80%/3×3 Back Squat 60%/4, 70%/4, 80%/3×3, 85%/2×3 Jerk from Split 70%/3×2, 75%/3×3... Read More
Saturday 8-1-15
MOCK MEET! Lifting is going to start at 10am. Please arrive by 9am to weigh in and start warming up.
Thursday 7/30/15
Power Snatch 60%/2, 65%/2, 70%/2, 75%/2, 80%/1×2 Power Clean & Jerk 60%/2+1, 65%/2+1, 70%/2+1, 75%/2+1, 80%/(1+1)x2 Snatch Pull 105%/3×4 Planks 3x1min
Tuesday 7/28/15
Snatch Balance Work to Heavy Triple Power Snatch 60%/1, 65%/1, 70%/1, 75%/1×3 Power Clean & Jerk 60%/1+1, 65%/1+1, 70%/1+1, 75%/(1+1)x3 Clean Pull 105%/3×4 Push Press... Read More
Monday 7/27/15
Snatch 60%/3, 70%/3, 80%/3×4 Clean & Jerk 60%/3, 70%/3, 80%/3×4 Back Squat X/4, X/3×3, X/2×2 Hyper 5k/12×3, GHSU/12×3
Saturday 7-25-15
Mock Meet Next Weekend Build to your openers and record warmups and figure out what attempts you will take.
Tom Sovocool
Matt and Melissa York are excellent coaches. I have seen Matt coach in both a crossfit and olympic weightlifting setting. As a crossfit coach, Matt... Read More
Thursday 7-23-15
Power Snatch 60%/2, 65%/2, 70%/2, 75%/2, 80%/1 Clean & Jerk 60%/2+1, 70%/2+1, 80%/2+1, (85%/2+1, 90%/1+1)x3 Snatch Pull 100%/3×4 Planks 3x1min