• “OLY”

  Urban Box

  jun 22, 2017

• “OLY”

  Urban Box

  jun 20, 2017

  A. Technique 3*Tall jerk + 2 Split jerk TNG   B. Pull clean – P. Clean – C&J cluster  ( 1-1-1) 4x 75/80/85/90   C. BS 6-75% 4-80% 2-87% 6-80% 4-87% 2-93%

• “STRONG SHOULDERS”

  Urban Box

  jun 15, 2017

    A) W. Up / Technique. 3 set of: – 6 barbell front squat presses (20/15) – Pull clean cluster (1-1-1)* /{70-80%} *(1-1-1): – 1 pull (1st) – 1 pull clean (1st+2nd+3rd) – 1 Hang pull clean (2nd+3rd) B) Clean + Hang clean + FS (1+2+3). 3 sets (75/80/85%) C) Strict press C.1) 10-12′...

• “40-30-20″

  Urban Box

  jun 13, 2017

    A) Warming up. 2 rounds: – 10 rotation twist (20/15) – 10 high hang mu snatch – 10 snatch grip back thruster B) Strength/Technique 3 sets of: 1 power snatch + 3 bs + 1 back push jerk (75-80-85%) C) Volume (pairs). FT (15′ cap): 40-30-20 – Power snatch (30-40/25-30 kg) – Hang...

• “OLY”

  Urban Box

  jun 8, 2017

• “OLY”

  Urban Box

  jun 6, 2017

  A. Push press + Split jerk 6+2  70% 4+2 80% 3+2 85% 2+2 90% x2   B. Power clean + hang power clean – P.plean  cluster ( 1-1) 4x/80/85/85/90   BS + weighted push ups (6) ( 20/10)   12-60% 10-65% 8-70% 12-67%

• “PRESS FROM SPLIT”

  Urban Box

  jun 1, 2017

• “Narrow grip”

  Urban Box

  may 30, 2017

• “OLY”

  Urban Box

  may 25, 2017

  A. Drop snatch 3*2 Hang muscle snatch 4*1   B. Snatch deadlift + P. Snatch ( 2+1) 3*70/75/80   Halting snatch deadlift + S . Snatch + hang S. Snatch(1+1+1) 4*70/75/80/85   C. Flat flooted Snatch pull 3-90% 3-95% 2-100% 2-105%

• “OLY”

  Urban Box

  may 23, 2017

  A. Push press 6-75% 4-80% 4-85% 8- 75%   A.2 3*2 Split jerk al 80%   B. P. Clean + S. Clean cluster (2-1) 4*75/80/85/85+%   C. BS + 5 BS jump (20/15) 4-75 5-80% 5-75% 7-80%