The Cell

Strength

Power Clean

3-3-3 reps

Use ascending sets

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WOD

5 rounds for time of:

140kg Deadlift, 7 reps

Knees to Elbows, 21 reps 2

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Some Aspects About Restoration of Work Capacity By L.S. Homenkova

What do you do to recover from your training sessions? Read the above article and discuss via comments.

WOD

As many rounds as possible in 20 minutes of:

60kg Hang Power Clean, 5 reps

Pull Up, 7 reps

21″ Box Jumps, 9 reps

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WOD

“Chipper 250″

For time:

25 Double Unders

25 American Kettlebell Swings, 24kg

25 Sit Ups

Run, 400m

25 Hang Cleans, 45kgs

25 Back Extensions

Row, 500m

25 Power Snatches, 45kgs

25 Knees to Elbows

Run 400m

25 Push Press, 45kgs

25 Deadlifts, 45kgs

25 Double Unders

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Strength

Power Clean

1 x 3 reps

Aim for a 3RM PB

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WOD

As many reps as possible in 10 minutes of:

60kg Ground to Overhead Anyhow

Record total reps to comments. Also include total kgs lifted in 10 minutes. Eg, 60kg x 100 reps in 10 mins = 6000kg.

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 3 x 10 each side

Wall Drill, 3 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 103 cadence

1 x 6 mins (or 1 km) @ 92 – 94 cadence

WOD

Perform 3 reps per minute for 10 minutes of:

60kg Hang Power Clean and Jerk

Post scales and if/when you dropped off the pace to comments

Long/Slow vs Short/Fast (wmv) (mov)

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 2 x 10 each side

Wall Drill, 2 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 100 cadence

1 x 6 mins (or 1 km) @ 94 cadence

WOD

3 rounds for time of:

Sprint 200m

60kg Hang Power Clean & Jerk 10 reps

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Happy Birthday Coach!!!

Running Drills

Stable Arm Drill x 3

Carioca 2 x 10 each direction

Exaggerated Foot Pulls 2 x 10 each side

Wall Drill 2 x 20 each leg

Run Throughs

2 x 1:30 mins repeats @ 98 cadence

1 x 5 mins @ 93 cadence

WOD

10-7-4 rep rounds for time of:

60kg Hang Squat Clean

Muscle Up

60kg Push Jerk

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WOD

5 rounds for time of:

Rope Climb, 2 ascents

25kg Sandbag Carry, 400m

45kg Hang Power Snatch, 5 reps

Sit Up, 25 reps

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“The makings of a true champion are not made in the spotlight, nor are they created on the platform of winning lifts. The makings of a champion are endured every second of everyday, when the athlete eats, sleeps , dreams and trains what he or she has conceived to achieve. It is the endless hours of commitment to self improvement and self awareness that enhances and drives the athlete to reach greatness. The hours upon hours spent under the bar, missing lifts, being injured, persevering and being patient is the true substance to every successful individual. Be focused and endure and you will always win…“

SS

In light of yesterdays Olympic Weightlifting Workshop here is some further inspiration on the strength, speed, power and will of some of these extraordinary athletes. This and more is what is required to heave these tremendous loads from the floor to the overhead position. Enjoy and appreciate the amount of dedication and hour upon hour of training and psychological commitment that is required to do what these athletes do…