Monday, March 2, 2015

3/3/15

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

2. Clean + jerk: 4X1+1 @ 90%+ of heavy set

3. Overhead squat: find your 2RM

4. Met-con
3 rounds for time:
20 pushups
10 toes-to-bar

Sunday, March 1, 2015

3/2/15

1. Snatch: work up to a heavy double, 4X1 @ 90%+ of heavy double

2. Front squat: find your 2RM

3. On the minute for 8:00...
Even: snatch grip RDL X6
ODD: band facepulls X15


Thursday, February 26, 2015

2/27/15

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

2. Clean pull: 4X3 @ 92% of best

3. Split push press: work up to a heavy double

4. Plyos:
Seated box jumps: 5X3
SL side+side cone hops: 5X4+4
*Do 1 set every 1:30*

Wednesday, February 25, 2015

2/26/15

1. Hang power snatch: 4X2 @ 80% of best

2. Snatch pull: 3X3 @ 92% of best

3. Hang power clean + jerk: 4X2 @ 80% of best

4. Abs/Core:
KB side planks  3X20+20 seconds

Monday, February 23, 2015

2/24/15

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

2. Pause snatch balance: work up to a heavy double
*Pause 5 seconds in the bottom position8

3. Overhead squat: 2X max reps @ 90% of heavy double (sn bal)

4. Met-con:
3 rounds for time:
24 double-unders
12 pull-ups

Sunday, February 22, 2015

2/23/15

1. Snatch: work up to a heavy double

2. Pause front squat: work up to a heavy double
*Pause 5 seconds in the bottom position*

3. Front squat: 2X max reps @ 90% of heavy double

4. On the minute for 8:00...
Even: behind the neck push press X8
Odd: Wt'ed SL hyper ext  X8+8

Thursday, February 19, 2015

2/20/15

1. Push press: work up to a heavy set of 3, 2, 1

2. Plyos:
Triple jumps: 4X2
*Do 1 set every 1:30*
SL box jumps (for height): 3X2+2
*Do 1 set every 1:30*