Month: March 2017

Wed, 032917

It’s about time LiveFree Weightlifting starts collecting wins again.  De-Load week / Transition week Following, programming will be split into Regionals programming and 2018 Prep phase.  A. Emom x 20 Minute 1: 2 tng legless rope climbs (as many minutes as u can. Then go to 1.5, then down to 1) Minute 2: 6″/3″ deficit …

Wed, 032917 Read More »

Friday, 032417

All: 17.5  ***recovery as a focus following 17.5.  Weightlifting: (add on) A. Power Snatch – 1×3 @65%, 1×3 @70% , 1×3 @75% , 2×3 @80% 1×3 @75% – NOT tng B. 10 min – 2-3 rep hang high Pull work – ascending weight (straps)

Wed, 032217

​ Lynn – 191# hang clean PR Deload  ^^^ Weightlifting: A. Snatch deficit pull 1″ – 100% snatch x 2 rep x 6 sets  Conditioning: A. 5 rds – sustainable hard efforts throughout  20/16 cal row  12 box jumps 24/20 step down  15/12 cal bike  12 t2b  Running: 500m run ; every 3 min x …

Wed, 032217 Read More »

Tuesday, 032117

Teammate Tuesday  Weightlifting:  A. Hang SqT Clean – tng style reps. Heavy 5, heavy 3, heavy singles  B. Back SqT – 2×3 @70% 1×3 @75% 1×3@78% 1×3@81% 1×1@85% 1×1@88% Conditioning: 9 min AMRAP  Ladder …. muscle ups increase by 1 rep. Thrusters jumping 2’s, DU stay at 25 each round.  1 muscle ups 2 db …

Tuesday, 032117 Read More »