Thursday, May 28, 2015

5/29/15

1. Back squat: work up to a heavy single, 2X max reps @ 75% of heavy single

2. Plyos:
Double broad jumps X3
1 1/4 squat jumps X5
*Do 1 set every 1:30*

Wednesday, May 27, 2015

5/28/15

1. Snatch: work up to a heavy single

2. Snatch: 3X3 @ 90% of heavy single

3. Clean + jerk: work up to a heavy single

4. Abs/Core:
Planks 3X20 sec (no weight/no rest)

Monday, May 25, 2015

5/26/15

1. Clean(2) + jerk: work up to a heavy set

2. Clean + jerk: 2X1+1 @ 77%, 2X1+1 @ 85% of heavy set

3. Overhead squat: work up to a heavy double

4. Met-con:
4 rounds for time:
5 pull-ups
10 KB swings
20 sit-ups

Sunday, May 24, 2015

5/25/15

Closed!
Enjoy Memorial Day with friends and family

Thursday, May 21, 2015

5/22/15

1. Snatch: warm-up to 80% of best

2. Snatch pull: 3X3 @ 90% of heavy single from Thursday

3. Plyos:
Wt'ed squat jumps 5X5
Box jumps 5X3
*Do 1 set every 2:00*

Wednesday, May 20, 2015

5/21/15

1. Snatch: work up to a heavy single

2. Clean + jerk: work up to a heavy single

3. Clean pull: 3X3 @ 90% of heavy single

4. Abs/core:
Your choice

Monday, May 18, 2015

5/19/15

1. Clean pull + hang clean + jerk: work up to a heavy set

2. Clean + jerk: 1X2 @ 90%, 2X2 @ 97%+ of heavy set

3. Snatch balance: work up to a heavy single

4. 3 giant sets:
Hollowrocks X20-30
Repeat box jumps X10
Horizontal pull-ups Xmax reps