Thursday, September 29, 2016

9/30/16

1. Push press: work up to a heavy single

2. Back squat: 8X1 @ 67%+ of best
*1:00 TO*

3. Plyos
Repeat broad jumps (3) 4X2
2 to 1 box jumps 4X2+2
*1:30 TO*

4. Abs/Core
Your choice

Wednesday, September 28, 2016

9/29/16

1. Snatch: 8X1 @ 67% of best

2. Clean pull: 3X1 @ 95%+ of best

3. 3 giant sets
Rainbows X6+6
Post raise X15
Cuban press X15

Tuesday, September 27, 2016

9/27/16

1. Hang clean + jerk: 8X1 @ 67% of best

2. Snatch balance: 8X1 @ 67% of best

3. Met-con:
3 rounds for time
10 burpees
10 T2B

9/26/16

1. Block snatch: work up to a heavy single
*Above knee*

2. Snatch pull: 3X1 @ 95%+ of best

3. Front squat: 8X1 @ 67% of best
*1:00 TO*

4. On the minute for 8:00...
Even: HSPU X8-12
Odd: wt'ed GHR X10

Thursday, September 22, 2016

9/23/16

1. Push press: work up to a heavy triple

2. Tempo back squat (0:5:0): work up to a heavy single

3. Plyos:
SL broad jump 4X3+3
Repeat box jumps 4X10
*Do 1 set every 1:30*

4. Abs/Core
Your choice

Wednesday, September 21, 2016

9/22/16

1. Snatch: 3X2 @ 87%+ of best

2. Clean: 3X2 @ 87%+ of best

3. Clean pull: 3X1 @ 90%+ of best

4. 3 giant sets
Kneeling MB slams X10
Lat raise X10
Scarecrows X15

Monday, September 19, 2016

9/20/16

1. Hang clean + jerk(2): work up to a heavy single

2. Bottom up overhead squat: work up to a heavy double

3. Met-con
5:00 AMRAP
30 double-unders
12 toes-to-bar