Thursday, July 2, 2015

7/3/15

1. Clean: warm-up to 80% of best

2. Back squat: work up to a heavy set of 5-3-1, 2X max reps @ 85% of the heavy set of 1

3. Plyos:
Broad jumps 4X4
SL side+side cone hops 4X3+3
*Do 1 set every 2:00*

Wednesday, July 1, 2015

7/2/15

1. Snatch: 6X2  @ 70% of best
*Do 1 set every 1:00*

2. Clean+jerk: 6X2 @ 70% of best
*Do 1 set every 1:00*

3. Abs/Core:
Static abs 3X12 sec

Monday, June 29, 2015

6/30/15

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

2. Clean pull: 4X2 @ 102% of heavy single

3. Snatch balance + overhead squat: work up to a heavy single

4. Met-con
5 rounds for time:
5 wt'ed pullups
10 pushups
15 sit-ups

Sunday, June 28, 2015

6/29/15

1. Snatch: work up to a heavy single

2. Snatch pull: 4X2 @ 102% of heavy single

3. Front squat: 10X3 @ 85% of best

4. On the minute for 8:00...
Even: GHR X8-12 / shrugs X10
Odd: rest

Thursday, June 25, 2015

6/26/15

1. Snatch: warm-up to 80% of best

2. Back squat: work up to a heavy set of 5-3-1, 2X max reps @ 85% of heavy set of 3

3. Plyos:
Seated box jumps 4X3
Side+side cone hops 4X5+5
*Do 1 set every 2:00*


Wednesday, June 24, 2015

6/25/15

1. Snatch: work up to a heavy double

2. Clean (2) + jerk: work up to a heavy set

3. Clean dead: 3X3 @ 97%+ of best

4. Abs/Core:
Tabata toes-to-bar

Monday, June 22, 2015

6/23/15

1. Clean + jerk: work up to a heavy set

2. Halting clean dead + hang clean + jerk: 4X1+1+1 @ 85% of heavy set

3. Snatch balance: work up to a heavy set

4. Met-con:
3 rounds for time:
15 KB swings
15 burpees