Due to further lack of interest, barbell club has been canceled. 

Due to lack on interest, advanced barbell club has been cancelled.

We are still running beginner barbell club every Monday and Wednesday but there is no longer barbell club on saturday.

Sunday October 14 2012

Rest Day.

Saturday October 13 2012

Advanced

    - Snatch - heavy single; 80% (of HS) x 1 x 3

    - Clean & Jerk - heavy single; 80% (of HS) x 1 x 3

    - Front Squat - heavy single; 85% x 2 x 2

Friday October 12 2012

Rest Day.

Thuraday October 11 2012

Advanced

    - Tall Snatch - 4 x 3

    - Mid-Hang Snatch - 70% x 1 x 10

    - Power Clean & Power Jerk - 75% x 1 x 10

5 sets; no rest:

5 KB clean & push press / arm

5 1-arm KB swings / arm

Wednesday October 10 2012

Advanced & Beginner:

    - Clean & Jerk - heavy single; 80% x 1 x 3

    - Snatch - heavy single; 80% x 1 x 3

    - Pause Back Squat - 75% x 3 x 3 

Tuesday October 9 2012

Advanced

    - Tall Snatch - 4 x 3

    - Mid-Hang Snatch - 70% x 1 x 10

    - Power Clean & Power Jerk - 75% x 1 x 10

3 sets; no rest:

5 (2 push-ups + 4 mountain climbers)

15 pull-ups

Monday October 8 2012

Advanced
-->

    - Snatch - heavy single; 80% (of HS) x 1 x 3

    - Clean & Jerk - heavy single; 80% (of HS) x 1 x 3

    - Front Squat - heavy single; 85% (of HS) x 2 x 2

Week 3 of 4 (11 of 12)

Sunday October 7 2012

Rest Day.

Saturday October 6 2012

  Advanced

  - Snatch - heavy single; 75% (of HS) x 1 x 5

    - Clean & Jerk - heavy single; 75% (of HS) x 1 x 5

    - Front Squat - heavy single; 85% x 2 x 2

Friday October 5 2012

Rest Day.

Thursday October 4 2012

Advanced

    - Tall Snatch - 4 x 3

    - Mid-Hang Snatch - 70% x 1 x 10

    - Power Clean & Power Jerk - 70% x 1 x 10

5 sets; no rest:

- 10 KB swings

- 10 push-ups

Beginner

 Sea City WOD/rest

Wednesday October 3 2012

Advanced
-->

    - Clean & Jerk - heavy single; 75% (of HS) for 5 x 1

    - Snatch - heavy single; 75% (of HS) for 5 x 1

    - Pause Back Squat - 70% x 3 x 3

Beginner

Tuesday October 2 2012

Advanced
  - Tall Snatch 4 x 3 (very light, even an empty barbell is fine)
  - Mid-hang Snatch 10 x 1 @ 70%
  - Power Clean & Push Jerk 10 x 1 @ 70%

then:

  3 Rounds:
  * 400m run
  * 12 Strict pull ups

Beginner
SeaCity WOD/rest day

Monday October 1 2012

Advanced
    * Snatch: Heavy Single, 5 x 1 @ 75% HS
    * Clean & Jerk: HS, 5 x 1 @ 75% HS
    * Front Squat: HS, 2 x 2 @ 80% HS

Beginner
    * 2 position clean (1 from hang + 1 floor) x 6 sets
    * Snatch pulls 5 x 3- heavy
    * 3 x 10 jack knife sit ups

Sunday September 30 2012

Rest Day.

Jay

Saturday September 29 2012

Advanced

    - Snatch - heavy single; 70% of HS x 2 x 3

    - Clean & Jerk - heavy single; 70% of HS x 2 x 3

    - Snatch Pull - 90% (of snatch) x 3 x 3

    - Front Squat - heavy single 

Robin

Friday September 28 2012

Rest Day.

Matt

Thursday September 27 2012

Advanced

    - Tall Snatch - 4 x 3

    - Mid-Hang Snatch - 70% x 1 x 5

    - Snatch Balance - 70% (of snatch) x 2 x 5

3 Rounds:

5 box jumps

15 pull-ups

30 sec rest 

Beginner

SeaCity WOD/rest

Anna