Thursday, September 3, 2015

9/4/15

1. Push press: find your 1RM

2. Back squat: work up to a heavy double

3. Plyos:
Hurdle jumps (4): continuous squat jumps X3 / continuous tuck jumps X3
*Do 1 set every 1:00*

Wednesday, September 2, 2015

9/3/15

1. Snatch: work up to a heavy single

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

3. Abs/Core:
Static abs 3X15 sec

Monday, August 31, 2015

9/1/15

1. Hang clean + jerk: 8X1+2 @ 65% of best

2. Clean pull: 3X1 @ 90% of best

3. Overhead squat: work up to a heavy double

4. Met-con
3 rounds for time
10 KB swings
15 GHD sit-ups

Sunday, August 30, 2015

8/31/15

1. Hang snatch: 8X2 @ 65% of best
*Do 1 set every 1:00*

2. Snatch pull: 3X1 @ 90% of best

3. Front squat: work up to a heavy double

4. On the minute for 8:00...
Even: goodmorning X3
Odd: front raise / lat raise / post raise X6 each

Thursday, August 27, 2015

8/28/15

1. Push press: work up to a heavy single, 3X max reps @ 90% of heavy single

2. 1 1/4 back squat: 6X3 @ 55%

3. Plyos:
SL broad jumps 4X3+3
Side+side cone hops 4X5+5
*Do 1 set every 1:30*

Wednesday, August 26, 2015

8/27/15

1. Snatch: 10X1 @ 60% of best
*Do 1 set every 1:00*

2. Clean + jerk: 10X1 @ 60% of best
*Do 1 set every 1:00*

3. Abs/Core:
MB abs 3X10
Hollow hold 3X max time

Monday, August 24, 2015

8/25/15

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

2. Hang clean + jerk: 4X1+1 @ 72%+

3. Snatch balance: 6X3 @ 55% of best


4. Met-con
4 rounds for time:
10 pull-ups
Max unbroken reps of HSPU