Clean & Jerk

This is Chad Vaughn, he is an Olympic Weightlifter for the United States.  He has been to the 2004 Olympics in Greece and he Qualified for the 2008 Summer Olympics as well.  He competes in the 77kg weight class or 170#. The weight he’s lifting in this video is 175kg or 385#. As you’re watching, […]

9-18-17

Mobility: Warm-up: 7x Build up to heavy 1rep Power Clean 3 ring dips “or we could drink” WOD 1: 15.12.9.6. Burpees Power Clean WOD 2: 50m sandbag run 15.12.9.6. Weighted Sit-ups

9-10-12

Mobility: Warm-ups: Coaches Choice Strength/Skill: 5x 5 Front Squats 20sec Handstand Hold WOD: 10x 3 “Squat” Cleans 3 HSPU

9-6-12

Mobility: Warm-up: 3x 5 pull-up variations (strict, chin, tarzan) 10 kips 5 Snatch + OH Squat Strength/Skill: 5x 2 Hang Power Snatch 3 Pull-up WOD: 3x 15 Power Snatches 9 Burpees What’s your favorite Post WOD position?

8-20-12

Mobility: For Clean Warm-up: 3x Barbell Complex 9 Deadlifts 6 Hang Power Cleans 3 Front Squats 1 Pushjerk Pull-ups Drills Strength: 5×2 “Squat” Clean WOD: 7x 5 Deadlifts 20 Double Unders Every min on min 3 Burpees “You don’t know what you’re capable of until you try…”

8-13-12

mobility: Foam Roll Couch Stretch Warm-up: PVC Complex Barbell Clean Progression Strength: Build up to Heavy 1rep Power Clean WOD: 10x 3 Curtis P’s 4 C2B Pull-ups

7-31-12

mobility: warm-up: Snatch Complex power snatch, hang power snatch +oh squat, squat snatch Strength: 5×5 Power Snatch WOD: “A Complex Snatch” 15.12.9. Power Snatch Ring Dips My Mom makes the most amazing meatballs and spaghetti in the world. I am 100% biased but I grew up in a very Italian neighborhood, so it’s not like […]

7-20-12

Mobility: Warm-up: 3x 200m run 7 Squat Therapy 5 Power Cleans 8 Barbell Pushpress Strength: Squat Clean 5.3.1.1.1. WOD: 10.9.8.7.6.5.4.3.2.1. Power Cleans Wallball Shots Community In the early morning hours just before I left the house I found out about the unbelievable tragedy in a movie theater in Aurora. The sun hadn’t even come up […]

7-10-12

Mobility: Warm-up: Strength: 3×3 Hang Power Clean + Front Squat WoD: 6x 5 Power Clean + Pushjerk 4 Sandbag Get-ups

7-2-12

Mobility: Warm-up: *New Style Warm-up* Strength: 3×5 Hang Power Snatch WoD: “Snatch & Grab” amrap 9mins 2 Power Snatch 100m Sandbag Run