Wednesday, April 1, 2015

4/2/15

1. Power snatch + snatch: 4X1+1 @ 85% of best

2. Power clean + clean + jerk: 4X1+1+1 @ 85% of best

3. Clean dead: work up to a heavy set

4. Abs/Core:
GHD sit-ups X50

Monday, March 30, 2015

3/31/15

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

2. Clean + jerk: 4X3 @ 80% of heavy set

3. Snatch balance: work up to a heavy set, 3X5 @ 80% of heavy set

4. Met-con:
21-15-9 for time:
HR pushups
Toes-to-bar

Sunday, March 29, 2015

3/30/15

1. Snatch pull + snatch + snatch below the knee: work up to a heavy set

2. Snatch: 4X3 @ 80% of heavy set

3. Front squat: work up to a heavy set, 3X max reps @ 75%

4. On the minute for 8:00...
Even: SL RDL X6+6
Odd: Band facepulls X15

Thursday, March 26, 2015

3/27/15

1. Clean: 4X2 @ 80%+ of best

2. Clean pull: 3X10 @ 60% of best

3. Strict press: work up to a heavy set of 10

4. Plyos:
Seated box jumps: 4X5+5
Repeat box jumps: 4X10
*Do 1 set every 2:00*

Wednesday, March 25, 2015

3/26/15

1. Snatch + below the knee snatch: 5X1+1 @ 80%+ of best

2. Snatch pull: 3X10 @ 60% of best

3. Clean + jerk: 5X1 @ 70-80% of best

4. Abs/Core:
Static abs: 3X12 sec each movement

Monday, March 23, 2015

3/24/15

1. Power clean + push jerk: work up to a heavy triple

2. Overhead squat: work up to a heavy set of 10

3. Met-con:
3 rounds for time:
15 burpees
15 pull-ups
15 sit-ups

Sunday, March 22, 2015

3/23/15

1. Power snatch: work up to a heavy triple

2. Pause front squat: work up to a heavy set of 10
*2 second pause at the bottom position8

3. On the minute for 8:00...
Even: SA push press X8+8
Odd: wt'ed hyper ext X12-15