Thursday, October 23, 2014

10/24/14

1. Snatch: warm-up to 85% of best

2. Snatch pull: 3X1 @ 105% of best

3. Plyos:
Broad jump: 4X4 
Favorite hip/hamstring mobility w/ remaining time
*Do 1 set every 2:00*

Wednesday, October 22, 2014

10/23/14

1. Snatch: 8X1 @ 75% of best
*Do 1 set every 1:00*

2. Clean + jerk: 8X1 @ 75% of best
*Do 1 set every 1:00*

3. Abs/Core:
Reverse tabata L-sit

Monday, October 20, 2014

10/21/14

1. Block clean (above knee) + jerk: work up to a heavy double

2. Clean + jerk: 1X1 @ 85%, 3X1 @ 92%+ of heavy double

3. Snatch balance: 6X2 @ 55% of best
*Do 1 set every 1:00*

4. Reverse tabata bike @ level 4

Sunday, October 19, 2014

10/20/14

1. Block snatch (above knee): work up to a heavy double

2. Snatch: 1X2 @ 85%, 3X1 @ 92%+ of heavy double 

3. 1 1/4 front squat: 6X2 @ 55% of best

4. On the minute for 8:00...
Even: GHR X8-10
Odd: snatch grip shrugs X12

Thursday, October 16, 2014

10/17/14

1. Back squat: work up to a heavy triple

2. Plyos:
DB box jump (12") + vertical jump: 3X6
Box jump: 3X3 
*Do 1 set every 2:30*

3. 3 giant sets:
Cuban press X10
Band upright row X12
DB bent row X8+8

Wednesday, October 15, 2014

10/16/14

1. Snatch: work up to a heavy single

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

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

4. Abs/Core:
Hollow rocks  3X20-40 sec
Wt'ed hyper ext  3X15

Monday, October 13, 2014

10/14/14

1. Clean dead (top of the knee) + clean + jerk: work up to a heavy set

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

3. Overhead squat: find your 1RM

4. Met-con:
3 rounds for time...
10 pullups
10 KB swings
20 sit-ups