Month: August 2015

Sat, 082915

   Milford Mayhem – 2 years ago – 2015 is approaching quick! All Phases: A. Muscle Snatch – from at or above knee –  hang – climb to heavy triple  B. Emom x 12 Power clean + split Jerk ; starting first minute at 70-75% of 1RM in this complex and ascending how you choose  …

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Wed, 082615

   De-load week cont.. Reminder: this weeks running program is at the bottom of Monday’s post  All phases:  A. Back SqT 5×2@80% Rest 2 min  B. Strict Press 8×3 @60-65% of 1RM. Every :90 or so. Think speed  C. Bike 40 min  20 min of :30 on hard :30 on easy  10 min constant at …

Wed, 082615 Read More »

Monday, 082415

   Mike & Nick – congrats on your placement this past weekends Team Comp  De-Load Week A. Snatch 1×3@60%, 1×3@65, 1×3@70% B. Snatch + Hang SqT Snatch; build to heavy 4-5 singles at 75-80% of your 1RM snatch.  C. SqT Program Week 4 Back SqT 1×8 @65 1×8@70 1×6 @80 1×6 @85 Front SqT 1×5 …

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Sat, 082215

   Interesting in joining LiveFree Weightlifting and getting on the platform? Let us know.  All Phases: A. Snatch 3 Position Pull, Starting at floor 5×1 @100% of your Snatch  B. Snatch Grip Deficit Deadlift 5×1 HEAVY ,  but maintaining positions of your snatch (back angle, bar height etc) C.  500m Row  30 Strict Pullups 500m …

Sat, 082215 Read More »