Thursday, July 21, 2016

7/22/16

1. Strict press: work up to a heavy set of 5

2. Back squat: work up to a heavy triple, 1X max reps @ 90% of heavy triple

3. Plyos
Broad jump + vertical jump 4X3
Split box jumps 4X3+3
*Do 1 set every 1:30*

Wednesday, July 20, 2016

7/21/16

1. Hi hang snatch: 6X3 @ 55% of best
*Do 1 set every 1:00*

2. Hi hang clean + jerk: 6X3+1 @ 55% of best
*Do 1 set every 1:00*

3. 3 giant sets
Front raise X15
Bent row X15
Band facepulls X15
GHD sit-ups X15

Monday, July 18, 2016

7/19/16

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

2. Clean pull: 3X1 @ 105%+ of heavy single

3. Snatch balance: work up to a heavy triple

4. Met-con
For time:
50 burpee pullups


7/18/16

1. Snatch: work up to a heavy single

2. Snatch pull: 3X8 @ 70% of heavy single

3. Front squat: work up to a heavy triple

4. On the minute for 8:00...
Even: DB push press X10
Odd: GHR X15

Thursday, July 14, 2016

7/15/16

1. Push press: find your 2RM

2. Back squat: work up to a heavy set of 5

3. Plyos
Wt'ed broad jumps 4X4
Side+side tuck jumps 4X5+5

Wednesday, July 13, 2016

7/14/16

1. Hang snatch: 3X1 @ 85%+ of best

2. Clean: 3X1 @ 85%+ of best

3. Abs/Core
Your choice

Monday, July 11, 2016

7/12/16

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

2. Overhead squat: work up to a heavy set

3. 3 giant sets
Wt'ed front plank X30 sec
Upright row X12
Seated rainbows X8+8