Thursday, April 16, 2015

4/17/15

1. Back squat: find your 2RM, 1X max reps @ 92% of 2RM

2. Split push press: work up to a heavy set

3. Plyos:
SL broad jumps: 4X2+2
*Take off on 1 foot, land on 2 feet*
*Do 1 set every 1:00*

Wednesday, April 15, 2015

4/16/15

1. Snatch: find your 1RM

2. Clean+jerk: find your 1RM

3. Abs/Core:
Your choice

Monday, April 13, 2015

4/14/15

1. Power clean + press: work up to a heavy double

2. Clean pull: 4X1 @ 100% of best

3. Snatch balance: 5X1 @ 65% of best

4. Abs/Core:
Tabata GHD sit-ups

Sunday, April 12, 2015

4/13/15

1. Muscle snatch: work up to a heavy double

2. Snatch pull: 4X1 @ 100% of best

3. 1 1/4 front squat: 5X1  @ 65% of best
*Do 1 set every 1:00*

4. On the minute for 8:00...
Even: goodmorning X3
Odd: lat raise / front raise / post raise X 4 each

Thursday, April 9, 2015

4/10/15

1. Box squat: work up to a heavy set

2. Back squat: 3X max reps @ 80% of heavy set

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

4. Plyos:
Box jumps 5X3
SL repeat box jumps 5X5+5
*Do 1 set every 2:00*

Wednesday, April 8, 2015

4/9/15

1. Snatch: 8X2 @ 70% of best
*Do 1 set every 1:00*

2. Clean + jerk: 8X2 @ 70% of best
*Do 1 set every 1:00*

3. Abs/Core:
Kneeling slams 3X10
Wt'ed side plank holds 3X25+25 sec

Monday, April 6, 2015

4/7/15

1. Hang clean + jerk: 3X2 @ 82% of best

2. Deficit clean pull (2"): 4X2 @ 95% of best

3. Snatch balance: work up to a heavy set

4. 3 giant sets:
Alt DB bent row X6+6
Partner GHR X8
Burpees X10