• “OLY”

  Urban Box

  oct 19, 2017

  “Feel the bar back of the neck”   A) OHS  A.1) W. Up. 2 sets of: 5 back strict press + 5 back push press (20-30/15-20 kg) A.2) OHS Complex: 2* (1 back push jerk + 1 split jerk + 2 OHS) (80-85% of 1RM ohs)   B) Snatch 1. Snatch DL (1*20 kg...

• CLUSTER MEANS EXPLOSIVE

  Urban Box

  oct 17, 2017

• (English) TWO COMPLEX ARE BETTER THAN ONE

  Urban Box

  oct 10, 2017

    A) W. Up/ accessory. 2 sets of: – 8 back strict press – 10 jump back squat (no pause between reps) – 8 box jump (as fast as possible) B) Snatch & Clean B.1) Snatch. 3* Complex 1: 3 pull snatch (floor – hang – high hang) + 3 power snatch – high...

• “BS & FS”

  Urban Box

  oct 5, 2017

• “OLY”

  Urban Box

  oct 3, 2017

• “OLY”

  Urban Box

  sep 28, 2017

• “OLY”

  Urban Box

  sep 26, 2017

  “First month is over” A) W. Up (Technique). 2 rounds of:  *R1 (20/15 kg): - 5 mu. Snatch - 5 power snatch - 5 squat snatch (2″ pause bottom position) - 5 mu clean and strict press - 5 power clean and push press - 5 squat clean and push jerk (2″ pause in...

• “OLY”

  Urban Box

  sep 21, 2017

  “A lot of reps”   A) Technique A.1) Tall jerk (3 levels) - 1*2*(3) push jerk (20-25/15-20 kg) - 1*2*(3) split jerk (30-35/20-25 kg) A.2) Push Press/Jerk - 10 push press (65%) - 8 push press (70%) - 6 push jerk (70-75%)   B) Snatch  B.1) 2*6 pull snatch (70-75% 1RM snatch) B.2) 3...

• “OLY”

  Urban Box

  sep 19, 2017

  A) Basics A.1) 2*(12-10) DL TNG (70-75%) A.2) 2* 6 deficit DL (1*20/15 kg plates)   B) Clean B.1) 6′ to build a heavy: 1 squat clean + 2 hang squat clean) B.2) Volume (pairs). CFT (12′ cap): 6-4-2 complex (1 squat clean + 1 Hang squat clean) *W: 60-65-70%   C) Accessory. 3...

• “OLY”

  Urban Box

  sep 14, 2017

  A) W. Up (Conditioning). 8 rounds (30″ on/ 30″ off) of: - Db’s power clean and press (2*20/2*12,5) *Goal: 8-10 reps/round   B) Squat Cycle B.1) BS. 4 sets: - Set 1:  W. Up. 10 reps (60% of 1 RM) - Sets 2-3-4: 3 attempts to build a 6 RM B.2) Leg Complex: 3*...