Monday, August 29, 2016

8/30/16

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

2. Overhead squat: 3X max reps @ 90% of best

3. Met-con
3 rounds for time
10 KB swings
10 pull-ups
1:00 front plank hold

Sunday, August 28, 2016

8/29/16

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

2. Front squat: 3X maps reps @ 90% of best

3. On the minute for 8:00...
Even: SA DB push press X8+8 / wt'ed GHR X10
Odd: rest

Thursday, August 25, 2016

8/26/16

1. Back squat: 3X max reps @ 855 of best

2. Plyos
Repeat box jumps X10
Wt'ed lat split box jumps X3+3
*Do 1 set every 1:30*

3. Abs/Core
Your choice

Wednesday, August 24, 2016

8/25/16

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

2. Clean + jerk: 3X1+2 @ 85%+ of best

3. 3 giant sets
Lat raise X10
Side plank hold X1:00 each side
MB slams X10

Monday, August 22, 2016

8/23/16

1. Halting power clean + clean: work up to a heavy set
*Pause 2 seconds at the top of the knee*

2. Snatch balance: work up to a heavy triple

3. Met-con
5:00 AMRAP
30 double-unders
15 sit-ups

8/22/16

1. Halting power snatch + snatch: work up to a heavy set
*Pause 2 seconds at the top of the knee*

2. Front squat: 3X max reps @ 85% of best

3. On the minute for 8:00...
Even: DB push press X8 / SL PB leg curl X12+12
Odd: rest

Thursday, August 18, 2016

8/19/16

1. Back squat: 3X max reps @ 80% of best

2. Plyos
Wt'ed split box jumps X3+3
Pogo jumps X10
*Do 1 set every 1:30*

3. Abs/Core
Your choice