Author Archives: krdslv

Week of November 14th 2016

Day 1 3-position snatch: floor, below knees, mid-thigh. 7 sets. Rest at least 2:00 between sets. Last set should be tough but form stays intact – 130 heaviest weight to do all three without dropping the bar. Behind the neck … Continue reading

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Week of November 7th 2016

Sorry for not keeping this up todate, i should be doing this every day but letting it slip. can’t go that going forward.. Day 1 (AM) 2-position snatch – build to a max in no more than 15:00 – 135lbs … Continue reading

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Week of October 3rd, 2016

Lunch Time :(Optional) 40m Z1 row, assault bike, or swim – 400 Calories on the Assualt Bike (40+ mins, in very hot/humid lunch time) Hang Snatch – build to a max in no more than 7 reps. – 140lbs.  i … Continue reading

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Week of September 26th 2016

AM (Optional) 40m Z1 row, assault bike, or swim PM (Lunch Time) – Took time off this morning, rough sunday. Snatch – build to a max in no more than 7 reps. – great lunch time session. Weather was cooler, … Continue reading

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Week of September 19th 2016

Day 1 PM (Optional) 40m Z1 row, assault bike, or swim – did this at Lunchtime.. AM Power snatch 10 x 1 at 80% of 1RM begin a set every :30 Back squat: 4-4-4 41X1 (4 second descent) rest 3:00 … Continue reading

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week of September 12th 2016

Day 1 AM (optional) 30m Z1 airdyne/assault bike – Did this in the PM 300 Calories sub 30mins   PM Power snatch. 10 x 1 @ 77% 1RM, begin a set every :30 Back squat de-load: 5-5-5 rest 2:30, last … Continue reading

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Week of Aug 29th 2016

Well after last weekend getting food poisoning , i feel so much better this week. Day 1 PM (optional) 30m Z1 airdyne/assault bike – 300 Calories in Under 30 Mins – BOOM!!  29:38 / Avg Speed – 24.9 / 10.3 … Continue reading

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Week of August 22nd 2016

Day 1 AM (optional) 30m Z1 airdyne/assault bike – Rowed for 40 mins, hitting 200 Calories, felt like crap coming off Food Poisoning.   Day 2 Power snatch. 10 x 1 @ 75% 1RM, begin a set every :45 Back … Continue reading

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Week of August 15th, 2016

week 2 August 14 Day 1 PM (optional) 30m Z1 airdyne/assault bike – done AM Power snatch. 10 x 1 @ 72% 1RM, begin a set every :45 Back squat – build to a 8-rep max in 3 sets – Managed … Continue reading

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Week of August 8th 2016

Day 1 AM (optional) 30m Z1 airdyne/assault bike – Day 1 started on a Tuesday so i swam in the Evening, last swim for about a month as the pool closes so i’ll probably start hitting the Airdyne PM Power … Continue reading

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