Monday, September 29, 2014

9/30/14

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

2. Clean + jerk: 1X1 @ 85%, 1X1 @ 90%, 2X1 @ 95%+ of heavy set

3. Overhead squat: find your 1RM

4. Abs/Core:
3:00 of toes to bar

Sunday, September 28, 2014

9/29/14

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

2. Snatch: 1X1 @ 85%, 1X1 @ 90%, 2X1 @ 95%+ of heavy set

3. Front squat: find your 1RM

4. Abs - your choice

Thursday, September 25, 2014

9/26/14

1. Back squat: find your 2RM

2. Push press: work up to a heavy single

3. Plyos:
Broad jump -> vertical jump: 4X4
*Do 1 set every 2:00*

Wednesday, September 24, 2014

9/25/14

1. Snatch: 4X1 @ 85% of best

2. Clean + jerk: 4X1 @ 85% of best

3. Abs - your choice

Monday, September 22, 2014

9/23/14

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

2. Snatch balance: 6X2 @ 55% of best
    Repeat box jumps: 6X5
*Do 1 set every 2:00*

3. Abs - your choice

Sunday, September 21, 2014

9/22/14

1. Snatch: 8X2 @ 65% of best
*Do 1 set every 1:00*

2. 1 1/4 front squat: 6X2 @ 55% of best
    SL box jump 6X2+2
*Do 1 set every 2:00*

3. 3 giant sets:
GHR X8-12
Snatch grip shrugs X12

Thursday, September 18, 2014

9/19/14

1. Back squat: work up to a heavy double, 2X max reps @ 85% of heavy double

2. Plyos:
DB box jump (12") + vertical jump  3X6
Box jumps  3X3
*Do 1 set every 2:00*