Thursday, October 20, 2016

10/21/16

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

2. Back squat: work up to a heavy single, 2X max reps @ 72% of heavy single

3. Plyos:
SL broad jumps 4X3+3
Side to side tuck jumps 4X5+5
*1:00 TO*

4. Abs/Core
Your choice

Wednesday, October 19, 2016

10/20/16

1. Snatch: 3X2 @ 85%+ of best

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

3. Clean pull: 3X2 @ 92%+ of best clean

4. 3 giant sets
Front raise X10
Scarecrows X15
Side plank X 1:00

10/18/16

1. Halting clean + jerk: 4X1 @ 85%+ of heavy single from last week
*2 second pause at the top of the knee*

2. Snatch balance: work up to a heavy triple

3. Met-con
5:00 AMRAP
10 toes-to-bar
Max unbroken reps, handstand pushups

10/17/16

1. Halting snatch: 4X1 @ 85%+ of heavy single from last week
*2 second pause at the top of the knee*

2. Snatch pull: 3X5 @ 85%+ of best snatch

3. Front squat: 3X6 @ 72% of best

4. On the minute for 8:00...
Even: DB pushup + row X8
Odd: wt'ed GHR X12

Thursday, October 13, 2016

10/14/16

1. Halting push press: work up to a heavy set of 5
*Pause 2 seconds in the dip position*

2. Back squat: work up to a heavy single, 2X max reps @ 62% of heavy single

3. Plyos
Repeat box jumps 4X8
Lat jumps 4X4+4
*1:30 TO*

4. Abs/Core
Your choice

Wednesday, October 12, 2016

10/13/16

1. Snatch: 3X3 @ 80%+ of best

2. Clean + jerk: 3X3+1 @ 80%+ of best

3. 3 giant sets
Lat raise X15
Cuban press X15
Wt'ed side planks X1:00 each side

Monday, October 10, 2016

10/11/16

1. Halting clean + jerk: work up to a heavy single
*Pause 2 seconds at the top of the knee*

2. Overhead squat: 3X4 @ 75%+ of best

3. Met-con
3 rounds for time:
10 burpees
12 pullups
25 sit-ups