Monday, July 28, 2014

7/29/14

1. Block clean (3) + jerk: work up to a heavy set
*Block clean position is below the knee*

2. Clean + jerk: 1X1+2 @ 90%, 3X1+1 @ 95% of heavy single

3. Pause snatch balance: work up to a heavy single
*5 sec pause at the bottom position*

4. Met-con:
3 rounds for time:
10 burpees
20 calories on bike



Sunday, July 27, 2014

7/28/14

1. Block snatch (below knee): work up to a heavy triple

2. Snatch: 1X2 @ 90%, 3X1 95%+

3. Front rack reverse lunge: 4X4+4
*Do 1 set every 2:00*

4. On the minute for 8:00...
Even: GHR X10-12
Odd: Clean grip shrugs X12

Thursday, July 24, 2014

7/25/14

1. Back squat: work up to a heavy single, 1X max reps @ 75% of heavy single

2. Double broad jumps: 5X2
*Do 1 set every 1:30*

3. Extra abs - your choice

Wednesday, July 23, 2014

7/24/14

1. Snatch: work up to a heavy single

2. Snatch pull: 3X3 @ 90% of heavy single

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

4. Abs/Core:
Planks: 3X25 sec

Monday, July 21, 2014

7/22/14

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

2. Clean + jerk: 1X1+2 @ 85%, 3X1+1 @ 90%+ of heavy set

3. Overhead squat: work up to a heavy set of 5

4. Met-con:
3 rounds for time of:
5 pullups
10 KB swings (32/24)
20 sit-ups

Sunday, July 20, 2014

7/21/14

1. Snatch pull + below the knee snatch (2): work up to a heavy set

2. Snatch: 1X2 @ 85%, 3X1 @ 90%+ of heavy set

3. Front squat: work up to a heavy single, 2X max reps @ 90% of heavy single

4. On the minute for 8:00...
Even: RDL X8 
Odd: band facepulls X10-15

Thursday, July 17, 2014

7/18/14

1. Snatch: warm-up to 80% of heavy single from Thursday

2. Snatch dead: work up to a heavy triple

3. SL box jumps: 5X2+2
*Do 1 set every 1:30*