• WHERE IS THE BICEPS?

  Urban Box

  jul 27, 2017

    A. PR snatch 13/15′ B. 2 C&J cluster (1-1) 5*70/75/80/85/90 C. BS + 8 curl biceps 5-75% 5-80% 4-85% Max 87%….goal: 5  

• OLY

  Urban Box

  jul 25, 2017

    A. Technique Muscle squat snatch + Drop snatch (1+2) B. Snatch + OHS (2+1) 5*65/70/75/80/85 C. Flat footed snatch pull to hold(2″) + heavy plank ( 30″) 3*3 80/90/100%  

• “OLY”

  Urban Box

  jul 20, 2017

  A) Technique A.1) Everest snatch pull + mu snatch. 2* 5*(1+1) {30-40/20-25 kg) A.2) Snatch split jerk + oh. Lunges. 2* (1+6) {40-45/25-30}   B) Snatch *Find a heavy UNB: 1 pull snatch + 2 power snatch **2 warming up sets **3 main sets   C) Pull snatch  C.1) Increase weight to 120% from...

• “OLY”

  Urban Box

  jul 18, 2017

  A) W. Up. 8′ emom (60″ on/ 60″ off): - 1 UNB complex (30% of CJ RM): power clean + hang power clean + squat clean + hang squat clean + push press + push jerk    B) FS B.1) FS tempo (251) 5 (70%) 3 (80%) 2 (85%) B.2) No tempo. 2*2 (90%)...

• “THRUSTER /2″

  Urban Box

  jul 13, 2017

• “BELOW THE KNEE”

  Urban Box

  jul 11, 2017

    A) W. Up. 2 rounds of: - 8/8 kb sot presses (16/12 kg) - Complex: hang pull snatch + hang mu snatch + hang power snatch + hang snatch (30-40/20-25) B) Snatch B.1) 10′ to find a 2RM hang snatch B.2) (80% of 2RM) 3*2 floating (below the knee) hang snatch C) Push...

• “OLY”

  Urban Box

  jul 6, 2017

  A. Dip muscle snatch + barbell roll 3x 3+6-8   B.  2 position snatch ( floor – knee) 5x 70/75/80/85/90%   C. FS 1.5 + FS 4x 1+3 ( 75/80/82/85)

• “OLY”

  Urban Box

  jul 4, 2017

• “NEW DAY OF PR’S”

  Urban Box

  jun 29, 2017

    C&J A) W.up. Complete 2 rounds of: *Round 1 (20/15 kg); round 2 (30/25 kg) – 3 pull cleans – 3 mu. clean – 3 power clean (2″ catch position) – 3 front squat (2″ bottom) – 3 squat clean (2″ bottom) – 3 strict press (2″ top) – 3 thruster – 3...

• “OLY”

  Urban Box

  jun 27, 2017

  A) W. Up. Complete 2 rounds of: *Round 1(20/15 kg); round 2 (30/25 kg) - 3 snatch pulls - 3 mu. snatch (2″ top position) - 3 power snatch (2″ catch) - 3 overhead squat (2″ bottom) - 3  full snatch (2″ bottom)   B) Find a 1RM snatch (25′ cap)   C) Complementary....