Thursday, May 5, 2016

5/6/16

1. Behind the neck push press (2) + jerk: work up to a heavy set

2. Tempo back squat (0:3:0): work up to a heavy triple

3. Plyos
4 sets of...
SL (right) fwd cone hops (8)
Approach box jumps X3
SL (left) fwd cone hops (8)
Approach box jumps X3
Rest 1:00

Wednesday, May 4, 2016

5/5/16

1. Snatch: 3X2 @ 85%+ of best

2. Clean + jerk: 3X1 @ 80%+ of best

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

4. 3 giant sets
Lat raise X10
Anti rotation press X10+10
Scarecrows X15

Monday, May 2, 2016

5/3/16

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

2. Pause snatch balance: work up to a heavy triple

3. Met-con
4 rounds for time:
10 slams
10 toes-to-bar

Sunday, May 1, 2016

5/2/16

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

2. Snatch pull: 6X1 @ 95%+ of best

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

4. On the minute for 8:00...
Even: wt'ed pushups X10-15
Odd: wt'ed GHR X12

Thursday, April 28, 2016

4/29/16

1. Behind the neck jerk: work up to a heavy triple

2. Back squat: work up to a heavy triple

3. Plyos:
Wt'ed split box jumps 4X4+4
Broad jumps 4X4
*Do 1 set every 1:30*

Wednesday, April 27, 2016

4/28/16

1. Snatch: 3X2 @ 80%+ of best

2. Clean pull: 5X2 @ 95%+ of best

3. 3 giant sets
Front raise X12
Cuban press X12
Wt'ed side plank holds X30 seconds each side

Monday, April 25, 2016

4/26/16

1. Block clean (3) (above the knee) + push jerk: work up to a heavy set

2. Overhead squat: work up to a heavy triple

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