Thursday, February 4, 2016

2/5/16

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

2. Tempo back squat (0:10:0): work up to a heavy single

3. Plyos
Approach box jumps 5X3
SL side+side cone hops 5X3+3
*Do 1 set every 2:00*

Wednesday, February 3, 2016

2/4/16

1. Hang snatch: 6X2 @ 70% of best
*Do 1 set every 1:00*

2. Clean pull: 5X1 @ 95% of best

3. 3 giant sets
10 DB front raise
15 90/90 band external rotation
10 wt'ed V-ups

Monday, February 1, 2016

2/2/16

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

2. Hi hang clean + push jerk: 3X4+1 @ 65% of heavy double

3. Pause snatch balance: work up to a heavy single
*10 second pause in the bottom position*

4. Met-con
For time:
50 burpee pullups

Sunday, January 31, 2016

2/1/16

1. Snatch: work up to a heavy double

2. Hi hang snatch: 3X5 @ 65% of heavy double

3. Tempo front squat (0:10:0): work up to a heavy single

4. Front squat: 1X max reps @ 90% of heavy single

5. On the minute for 8:00...
Even: SA DB push press X8+8
Odd: Twisting hypers X12

Thursday, January 28, 2016

1/29/16

1. Push press: find your 1RM

2. Back squat: find your 5RM

3. Plyos:
Repeat broad jumps (4) 4X2
Split box jumps 4X4+4

Wednesday, January 27, 2016

1/28/16

1. Snatch: 3X1 @ 90% of your 1RM from Monday

2. Clean + jerk: 3X1 @ 90% of your 1RM from Tuesday

3. Abs - your choice

Monday, January 25, 2016

1/26/16

1. Clean + jerk: find your 1RM

2. Snatch balance: find your 2RM

3. 3 giant sets
Scarecrows X10
V-ups X10
Front raise X10