Thursday, October 30, 2014

10/31/14

1. Back squat: work up to a heavy set of 5

2. Plyos:
SL broad jumps: 4X3+3
Box jumps (for height): 4X3
*Do 1 set every 2:30*

3. On the minute for 6:00...
Even: DB push press X5, Toes to bar Xmax reps
Odd: Rest

Wednesday, October 29, 2014

10/30/14

1. Snatch: find your 1RM in 3 attempts

2. Clean + jerk: find your 1RM in 3 attempts

3. Abs - your choice

Monday, October 27, 2014

10/28/14

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

2. Overhead squat: 3X2 @ 75% of best

3. Abs - your choice

Friday, October 24, 2014

10/27/14

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

2. Front squat: 3X2 @ 75% of best

3. Abs - your choice

Thursday, October 23, 2014

10/24/14

1. Snatch: warm-up to 85% of best

2. Snatch pull: 3X1 @ 105% of best

3. Plyos:
Broad jump: 4X4 
Favorite hip/hamstring mobility w/ remaining time
*Do 1 set every 2:00*

Wednesday, October 22, 2014

10/23/14

1. Snatch: 8X1 @ 75% of best
*Do 1 set every 1:00*

2. Clean + jerk: 8X1 @ 75% of best
*Do 1 set every 1:00*

3. Abs/Core:
Reverse tabata L-sit

Monday, October 20, 2014

10/21/14

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

2. Clean + jerk: 1X1 @ 85%, 3X1 @ 92%+ of heavy double

3. Snatch balance: 6X2 @ 55% of best
*Do 1 set every 1:00*

4. Reverse tabata bike @ level 4