Monday, September 15, 2014

9/16/14

1. Clean + pause jerk: work up to a heavy set
*Pause 2 sec in the overhead position*

2. Clean + jerk: 1X3+1 @ 77%, 1X2+1 @ 85%, 2X1+1 @ 90%+

3. Overhead squat: work up to a heavy double

4. Met-con:
3 rounds of 1:00 ON / 1:00 OFF
Pull-ups X5
KB swings X8

Sunday, September 14, 2014

9/15/14

1. Halting snatch + snatch: work up to a heavy set

2. Snatch: 1X2 77%, 1X2 85%, 3X2 90%+ of heavy set

3. Front squat: work up to a heavy set

4. On the minute for 8:00...
Even: SL RDL X4+4
Odd: Band facepulls X15

Thursday, September 11, 2014

9/12/14

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

2. Clean dead: work up to a heavy triple, 3X5 @ 90% of heavy triple

3. Plyos:
  Seated box jumps 3X4 
  1/4 squat jumps 3X6
*Do 1 set every 3:00*

Wednesday, September 10, 2014

9/11/14

1. Snatch: work up to a heavy single

2. Snatch pull: 4X1 @ 105% of heavy single

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

4. Abs/Core:
Wt'ed planks  3X25 sec
*Use a reallllllly heavy weight*

Monday, September 8, 2014

9/9/14

1. Halting clean dead + hang clean + jerk: work up to a heavy set

2. Clean + jerk: 1X2+1 @ 75%, 1X1+1 @ 82%, 3X1 @ 90%+

3. Snatch balance: work up to a heavy double

4. Met-con:
5:00 AMRAP
25 double-unders
5 pushups
10 wall ball

Sunday, September 7, 2014

9/8/14

1. Halting snatch dead + below the knee snatch: work up to a heavy set

2. Snatch: 1X2 @ 75%, 1X1 @ 82%, 3X1 @ 90%+ of heavy set

3. Pin front squat: work up to a heavy single

4. Front squat: 3X max reps @ 80% of heavy single

5. On the minute for 8:00...
Even: Push press X5
Odd: Reverse hypers X10


Thursday, September 4, 2014

9/5/14

1. Back squat: find your 3RM

2. SA DB push press 4X5+5
    Lat pulldown 4X12

3. Plyos:
Box jumps overs (4): stick X3 / continuous X3