Thursday, July 30, 2015

7/31/15

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

2. 1 1/4 back squat: 6X2 @ 60% of best

3. Plyos:
Repeat broad jumps (3) X2, 4 sets
SL side+side cone hops 4X3+3
*Do 1 set every 1:30*

Wednesday, July 29, 2015

7/30/15

1. Snatch: 3X1 @ 90% of best

2. Clean + jerk: 3X1 @ 90% of best

3. Abs/Core:
Static abs: 3X15 sec each

Monday, July 27, 2015

7/28/15

1. Block clean + jerk (above the knee): 8X1+2 @ 60% of best

2. Overhead squat: work up to a heavy double

3. Met-con:
5 rounds for time
10 pull-ups
25 sit-ups

Sunday, July 26, 2015

7/27/15

1. Block snatch (below the knee): 8X2 @ 60-65% of best

2. Snatch pull: 3X2 @ 92%+ of best

3. On the minute for 8:00...
Even: last raise / front raise X 8 each
Odd: GHR X8-12

Thursday, July 23, 2015

7/24/15

1. Jerk: work up to a heavy triple

2. Back squat: work up to a heavy double

3. Plyos:
Seated box jumps: 5X2
SL cone hops (5) X5
*Do 1 set every 1:30*

Wednesday, July 22, 2015

7/23/15

1. Snatch: work up to a heavy single

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

3. Deficit clean dead: 5X2 @ 92%+

4. Abs/Core
Your choice

Monday, July 20, 2015

7/21/15

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

2. Clean pull: 5X3 @ 90%+

3. Snatch balance: work up to a heavy triple

4. Met-con:
3 rounds for time:
25 double-unders
10 KB swings