Thursday, April 17, 2014

4/18/14

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

2. Clean dead: work up to a heavy triple

3. Plyos:
 Seated box jumps  3X4
 1/4 squat jumps  3X6 (20-40kg)

Wednesday, April 16, 2014

4/17/14

1. Snatch: work up to a heavy single

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

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

4. Wt'ed planks  3X25 sec

Monday, April 14, 2014

4/15/14

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

2. Clean + jerk: 1X2 @ 75%, 1X1 @ 82% of heavy set

3. Snatch balance: work up to a heavy double

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

 

Sunday, April 13, 2014

4/14/14

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

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

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

4. Front squat: 1X max reps @ 80% of heavy single

5. On the minute for 8:00...
 Even: push press X 5
 Odd: Reverse hyper X 10

Thursday, April 10, 2014

4/11/14

1. Back squat: find your 1RM

2. Plyos:
Box jump overs (4): 2X sticking landings / 4X continuous jumps

Wednesday, April 9, 2014

4/10/14

1. Snatch: work up to a heavy single

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

3. Abs/Core:
Barbell rollouts  3X6-12
Wt'ed twists 3X10

Monday, April 7, 2014

4/8/14

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

2. Clean + jerk: 1X1 @ 80%, 1X1 @ 87%, 1X1 @ 92%

3. Overhead squat: find your 1RM

4. Abs/Core:
4 sets of...
25 sit-ups
30 sec front plank holds