• “OLY”

  Urban Box

  Mar 1, 2018

  “100% week: snatch” A) W. Up A.1) Core activation (pairs). 2 sets of: – 15 mb sit ups throw (20/14 lbs) A.2) Technique. (Pairs) FT: light Isabel (15 hang power snatch + 15 hang squat snatch). *Before each set: 10 pull snatch *W: 30-40/25-30 kg B) 20′ to find a 1RM snatch *0-60%: power...

• “OLY”

  Urban Box

  Feb 27, 2018

• “OLY”

  Urban Box

  Feb 22, 2018

• TUESDAY HEAVY VOLUME

  Urban Box

  Feb 20, 2018

  A) W. Up/ Technique A.1) 2* (5 split snatch + 5 back strict press) W: 20-30/15-20 kg A.2) 2* (1 mu snatch + 5 back push jerk + 10 (5/5) over head lunges) W: 30-40/20-25 kg B) Snatch B.1) 3* (1 ps + 1 hang squat snatch) W: 80-85-90% of 1RM ps B.2) 3*...

• FOR THE COLD A GOOD WARM UP

  Urban Box

  Feb 15, 2018

    A) Warm-up/ Volume (pairs). 20-30-40 (back split jerk – oh lunges – ohs) A: 20-30-40 (20/15 kg) B: amrap of 10 crunch/10 back extension B) Snatch B.1) 8′ to find a heavy 3 mu. snatch B.2) Hang power snatch. 4*2 (80-85-2*90%) C) Snatch DL 3*5 (100-110-120% of 1RM snatch)

• “OLY”

  Urban Box

  Feb 13, 2018

• 23x

  Urban Box

  Feb 8, 2018

  A) W. Up/Accessory (pairs). 2 sets of: A: – 8 squat good morning (20-15kg) – 8 barbell sit up – 8 kb sot press (16/8) B: weighted isometric squat hold (wall) {20/10kg} B) Technique/Basic B.1) Hang power clean (UNB) 3*3 (80-90%) B.2) Strict press: – 4 (75%) – 3 (80%) – 3 (85%) C)...

• “OLY”

  Urban Box

  Feb 6, 2018

  “Strength, 3 rd mesocycle” A) W. Up/Accessory (pairs). FT: 2 sets of: A: 15 mu. Snatch B: max. Hr push ups *W: 35/25 B) Snatch/Technique. 4* complex of: 1 power snatch + 1 ohs+ 1 back push press + 1 ohs+ 1 back push jerk (70%-85%) C) Volume (pairs). 15′ (30″ on/30″ off): 1...

• “OLY”

  Urban Box

  Feb 1, 2018

  “First month ended” A) W. Up/DL A.1) 2*3 DL (60-70%) A.2) 3*1 DL (75-80-85%) B) Clean + Jerk B.1) 2* (2 squat clean + 1 jerk) (85-90%) B.2) 2*2 (1 clean + 2 jerk) (90-95%) C) Clean & Jerk. 10′ to find a 1 RM C&J (squat)

• “OLY”

  Urban Box

  Ene 30, 2018

  “Today, thursday” A) W. Up/ Pull A.1) 3 sets of: 1 high pull snatch + 1 low pull snatch (70-80%) A.2) 2*3 hang high pull snatch (80-90%) B) OHS B.1) OHS. 3*2 (80-85-90%) B.2) Snatch balance. 2*3 (80-90%) C) Snatch. 10′ to find a 1RM snatch (squat)