Wednesday, June 29, 2016

6/30/16

1. Hang snatch: 6X1 @ 75% of best
*Do 1 set every 1:00*

2. Hang clean + jerk: 6X1+2 @ 75% of best
*Do 1 set every 1:00*

3. 3 giant sets
Lat raise X10
Band facepulls X15
Wt'ed twist X15+15

Monday, June 27, 2016

6/28/16

1. Clean (2) + jerk: work up to a heavy set

2. Clean pull: 3X1 @ 95%+ of best

3. Overhead squat: work up to a heavy triple

4. Met-con
10:00 AMRAP
7 pull-ups
12 burpees
24 sit-ups

Sunday, June 26, 2016

6/27/16

1. Snatch: work up to a heavy double

2. Hang snatch + below the knee snatch: 3X1+2 @ 80%+ of heavy double

3. Tempo front squat (0:5:0): 3X5 @ 70%+ of best

4. On the minute for 8:00...
Even: wt'ed push-ups X10 / wt'ed hyper ext X10
Odd: rest

Thursday, June 23, 2016

6/24/16

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

2. Tempo back squat (5:0:0): 3X5 @ 70%+ of best

3. Plyos
Split box jumps 4X3+3
Broad jumps 4X3
*Do 1 set every 1:00*

4. Abs/Core
Your choice

Wednesday, June 22, 2016

6/23/16

1. Hang snatch: 8X1 @ 70% of best
*Do 1 set every 1:00*

2. Hang clean + jerk: 6X1+2 @ 70% of best
*Do 1 set every 1:00*

3. 3 giant sets
Front raise X12
Bent cuban press X10
Side plank hold X1:00 each side

Monday, June 20, 2016

6/21/16

1. Clean (3) + jerk: work up to a heavy set

2. Clean pull: 4X1 @ 90%+ of best

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

4. Met-con
4 rounds for time
10 pullups
10 pushups
10 box jumps

6/20/16

1. Snatch: work up to a heavy triple

2. Hang snatch + below the knee snatch: 3X2+1 @ 80%+ of heavy triple

3. Tempo front squat (5:0:0): 3X5 @ 70%+ of best

4. On the minute for 8:00...
Even: SA DB push press X6+6/ GHR X12
Odd: rest