Thursday, December 18, 2014

12/19/14

1. Deficit snatch dead (2"): work up to a heavy single

2. Split push press: work up to a heavy triple

3. Ploys:
Broad jumps: 2X4
*Do 1 set every 1:00*
Broad jump + tuck jump: 2X4
*Do 1 set every 1:00*

Wednesday, December 17, 2014

12/18/14

1. Snatch: 6X2 @ 60% of best
*Do 1 set every 1:00*

2. Clean + jerk: 6X2+1 @ 60% of best
*Do 1 set every 1:00*

3. 3:00 of toes to bar

Monday, December 15, 2014

12/16/14

1. Block clean (top of knee) + push jerk + jerk: work up to a heavy set

2. Clean pull: 3X2 @ 95%+ of best

3. 3 giant set:
Sots press X6
SA DB sit-ups X6+6
Wt'ed pull-ups X6-8

Saturday, December 13, 2014

12/15/14

1. Block snatch (top of knee): work up to a heavy triple

2. Snatch pull: 3X2 @ 95%+ of best

3. Every 2:00 for 8:00...
Front rack lunges X5+5
GHR X8-12

4. Abs - your choice

Thursday, December 11, 2014

12/12/14

1. Back squat: find your 2RM

2. Pause push press: work up to a heavy triple
* 5 sec pause at the extended/ top position*

3. Ploys:
Hurdle jumps(4): 2X squat jump, 2X skip, 2X continuos 

Wednesday, December 10, 2014

12/11/14

1. Snatch: 5X1 @ 90%+

2. Clean + jerk: 5X1+1 @ 90%+

3. Clean dead: 3X5

4. Abs/Core:
Pause hyper ext 3X8
*3 sec pause*
SA DB sit-up 3X8+8

Monday, December 8, 2014

12/9/14

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

2. Clean + jerk: 3X1+1 @ 102%+ of heavy set

3. Bottoms up overhead squat: work up to a heavy double

4. Met-con:
3 rounds for time:
30 sit-ups
10 pull-ups
10 KB swings