Thursday, May 26, 2016

5/27/16

1. Strict press + push press + jerk: work up to a heavy set

2. Back squat: work up to a heavy single, 1X max reps @ 70% of heavy single

3. Plyos
Wt'ed split box jumps 4X4+4
Broad jumps 4X4
*Do 1 set every 1:30*

Wednesday, May 25, 2016

5/26/16

1. Hang snatch: 4X3 @ 75%+ of best

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

3. 3 giant sets
Front raise X12
Cuban press X15
Side pop ups X15+15

Monday, May 23, 2016

5/24/16

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

2. Clean + halting jerk + jerk: 3X1+1+1 @ 70%+ of heavy single

3. Snatch balance: work up to a heavy triple

4. Metcon
3 rounds for time
10 KB swings
10 pullups
20 sit-ups

Sunday, May 22, 2016

5/23/16

1. Snatch: work up to a heavy single

2. Halting snatch dead + halting snatch + snatch: 3X1+1+1 @ 70%+ of heavy single
*Pause 2 seconds at the top of the knee*

3. Front squat: 3X10 @ 65%+ of best

4. On the minute for 8:00...
Even: DB push press X10
Odd: RDL X5

Thursday, May 19, 2016

5/20/16

1. Behind the neck jerk: 6X3 @ 60% of best
*Do 1 set every 1:00*

2. Back squat: find your 3RM

3. Plyos
Split box jumps 4X4+4
Cone hops to broad jump 4X6+2
*Do 1 set every 1:30*

Wednesday, May 18, 2016

5/19/16

1. Snatch: 6X2 @ 65% of best
*Do 1 set every 1:00*

2. Clean + jerk: 6X2 @ 65% of best
*Do 1 set every 1:00*

3. Abs/Core
Your choice

Monday, May 16, 2016

5/17/16

1. Block clean + jerk (above the knee): work up to a heavy single

2. Overhead squat: find your 3RM

3. 3 giant sets
Shrugs X15
Side plank hold X 1:00
L-sit X max time