Wednesday, January 28, 2015

1/29/15

1. Snatch: 4X2 @ 85%+ of best

2. Snatch pull: 3X1 @ 97%+ of best

3. Clean + jerk: 4X1 @ 85%+ of best

4. Abs/Core:
Wt'ed front plank: 3X max time

Monday, January 26, 2015

1/27/15

1. Hang clean + jerk: work up to a heavy double

2. Snatch balance + overhead squat (2): work up to a heavy set

3. Met-con:
For time:
50-40-30-20 double-unders
25-20-15-10 pushups

Saturday, January 24, 2015

1/26/15

1. Hang snatch: work up to a heavy double

2. Pause front squat: work up to a heavy triple
*2 second pause in the bottom position*

3. Front squat: 1X max reps @ 85% of heavy triple

4. On the minute for 8:00...
Even: behind the neck press X8
Odd: Wt'ed hyper ext X8-12

Thursday, January 22, 2015

1/23/15

1. Back squat: find your 2RM

2. 3 giant sets:
Should press X8
Strict pull-ups X max reps
Shrugs X12

3. Plyos:
SL triple jump: 3X1+1
*Do 1 set every 1:30*
Triple jump: 2X2
*Do 1 set every 1:30*

Wednesday, January 21, 2015

1/22/15

1. Snatch: work up to a heavy single

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

3. Abs/Core:
50 GHD sit-ups

Monday, January 19, 2015

1/20/15

1. Clean dead to the top of th knee + clean pull + clean + jerk: work up to a heavy set

2. Bottom up overhead squat: find your 2RM

3. Met-con:
50 toes-to-bar
*10 slams each time you drop from the bar*

Sunday, January 18, 2015

1/19/15

Closed!

1. Snatch dead to the top of the knee + snatch pull + snatch: work up to a heavy set

2. Front squat: find your 2RM

3. On the minute for 8:00...
Even: goodmorning X4
Odd: lat raise / front raise / post raise X8 each