• “OLY”

  Urban Box

  Nov 23, 2017

• T-E-M-P-O

  Urban Box

  Nov 21, 2017

  A) Mobility/W. Up 2 sets of: – 3 kb’s squat clean – 6(1/1) kb’s shot press *W: 12-16/8-12 kg B) Push press tempo (3″ dip position + 3″ top position) – 3 (80%) – 4 (75%) – 3 (85%) – 1 attempt: max push press (UNB) {80-85%} C) Clean C.1) Low pull clean 3*3...

• DIP AND PUSH THE BAR STRAIGHT

  Urban Box

  Nov 16, 2017

    A) Accessory/Strength 1 A.1) DL, warming up. 2 sets of: – 5 one leg DL(R1: left/R2: right) {30-40/25-30kg) – 5 good morning A.2) DL: – 15 reps (Unb-tng) {60%} – 12 {65%} – 10 {70%} B) Power clean – 3 (70%) – 2*4 (80%) – 3 (85%) C) Strength 2 C.1) Strict press...

• “OLY”

  Urban Box

  Nov 14, 2017

  “Squat combo and penalty…”   A) Mobility/Technique A.1) 2 sets of: – 6  Db’s cuban rotation (2*10/2*5kg) – 6 Jefferson curls (20/15 kg) A.2) 2 sets of 3 Split Snatch + 5 btn strict press (30-40/25-30kg)   B) Squat combo: OHS + FS – 5 ohs (75% 1rm ohs) – 10 fs (“) –...

• “OLY”

  Urban Box

  Nov 7, 2017

• “OLY”

  Urban Box

  Nov 2, 2017

• “OLY”

  Urban Box

  Oct 31, 2017

• “OLY”

  Urban Box

  Oct 26, 2017

  “BOB”   A) (B) Basic 1: strict press + accessory (pull+push) – 6 (75%) strict press + 8 strict pull ups – 5 (80%) + 16 weighted push ups (20-15kg) – 6 (85%) + 8 strict pull ups   B) (O) Oly: C&J – 4 power clean and push jerk (TNG) {70% 1rm jerk}...

• “OLY”

  Urban Box

  Oct 24, 2017

  “Pyramid”   A) Accessory. 6′ to build a heavy Turkish Get Up (1/1) *W: 8-12-16-20-24-28-32   B) Snatch 1 B.1) 8′ to build a heavy pull snatch + power snatch (1+1) B 2) 8′ to build a heavy pull snatch + squat snatch (1+1)   C) Snatch 2. FT (30′ cap) Pyramid: 5-4-3-2-1-2-3-4-5 (35-40/25-30...

• “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...