Sunday, August 31, 2014

9/1/14

**Closed**

1. Snatch dead + hang snatch + below the knee snatch: work up to a heavy set

2. Snatch: 3X3 @ 90%+ of heavy set

3. Front squat: find your 3RM

4. On the minute for 8:00...
Even: Goodmornings X5
Odd: Lat raise + front raise X5 each

Thursday, August 28, 2014

8/29/14

1. Clean: warm-up to 90% of best

2. Clean dead: work up to a heavy triple

3. Plyos:
Broad jumps 4X3
SL box jumps 4X3+3
*Do 1 set every 2:30*

Wednesday, August 27, 2014

8/28/14

1. Snatch: 6X1 @ 80% of best
*Do 1 set every 1:00*

2. Clean + jerk: 6X1 @ 80% of best
*Do 1 set every 1:00*

3. GHD sit-up holds: 3X30-45 seconds

Monday, August 25, 2014

8/26/14

1. Halting clean + clean + jerk: work up to a heavy set
*Pause 2 seconds at the above knee position*

2. Clean + jerk: 1X1 @ 92%, 2X1 @ 95%+ of heavy set

3. Pause snatch balance: work up to a heavy single
*Pause 5 seconds at the bottom position*

4. Met-con
10-8-6-4-2 for time:
Burpees
DB push press
Bike 10 calories after each round

Sunday, August 24, 2014

8/25/14

1. Halting snatch: work up to a heavy double
*Pause 2 seconds above the knee*

2. Snatch: 1X1 @ 92%, 2X1 @ 95%+ of heavy double

3. Front rack step ups: 4X4+4
*Do 1 set every 2:00*

4. On the minute for 8:00...
Even: Pause GHR X6-8
*Pause 4 seconds at the extended position*
Odd: snatch grip shrugs X12

Thursday, August 21, 2014

8/22/14

1. Back squat: work up to a heavy single, 1X max reps @ 90%, 1X max reps @ 80%, 1X max reps @ 70% of heavy single
*Rest 2:00 between sets of max reps*

2. Plyos:
Double broad jump -> box jump: 6X1
*Do 1 set every 1:30*

3. Abs - your choice

Wednesday, August 20, 2014

8/21/14

1. Snatch: work up to a heavy single

2. Snatch pull: 5X2 @ 92% of heavy single
*Do 1 set every 1:30*

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

4. Front plank hold: 4X 45 seconds
*Rest 15 sec between sets*