Thursday, April 24, 2014

4/25/14

1. Back squat: work up to a heavy double, 1X max reps @ 85% of heavy double

2. Plyos:
Wt'ed box jumps (12") to vertical jump 3X6
Box jumps (for height) 3X3

Wednesday, April 23, 2014

4/24/14

1. Snatch: 3X1 @ 90% of best

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

3. Clean pull: 4X1 @ 105% of heavy single

4. Abs/Core:
Hollow rocks 3X30 sec
Hyper 3X15

Monday, April 21, 2014

4/22/14

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

2. Clean + jerk: 1X2 @ 80%, 1X1 @ 87%

3. Overhead squat: work up to a heavy double

4. Met-con:
3 rounds of 2:00 ON / 1:00 OFF
Pullups X 5
KB swings X 8
Situps X 10 

Sunday, April 20, 2014

4/21/14

1. Halting snatch + snatch: work up to a heavy set

2. Front squat: find your 5RM

3. On the minute for 8:00...
Even: SL RDL X 4+4
Odd: Band facepulls X 15

Thursday, April 17, 2014

4/18/14

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

2. Clean dead: work up to a heavy triple

3. Plyos:
 Seated box jumps  3X4
 1/4 squat jumps  3X6 (20-40kg)

Wednesday, April 16, 2014

4/17/14

1. Snatch: work up to a heavy single

2. Snatch pull: 4X1 @ 105% of heavy single

3. Clean + jerk: 3X1 @ 90% of best

4. Wt'ed planks  3X25 sec

Monday, April 14, 2014

4/15/14

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

2. Clean + jerk: 1X2 @ 75%, 1X1 @ 82% of heavy set

3. Snatch balance: work up to a heavy double

4. Met-con
  5:00 AMRAP:
  25 double-unders
  5 pushups
  10 wall ball