Wednesday 7-29-15
STRENGTH 7 Minute AMRAP Front Squat 10,8,6,4,10 7 Deadlifts 90kg/60kg *Last set of 10 should be heavier than last week 7 V-Ups Bent over Row... Read More
Tuesday 7/28/15
Snatch Balance Work to Heavy Triple Power Snatch 60%/1, 65%/1, 70%/1, 75%/1×3 Power Clean & Jerk 60%/1+1, 65%/1+1, 70%/1+1, 75%/(1+1)x3 Clean Pull 105%/3×4 Push Press... Read More
Monday 7/27/15
Snatch 60%/3, 70%/3, 80%/3×4 Clean & Jerk 60%/3, 70%/3, 80%/3×4 Back Squat X/4, X/3×3, X/2×2 Hyper 5k/12×3, GHSU/12×3
Thursday 7-23-15
Power Snatch 60%/2, 65%/2, 70%/2, 75%/2, 80%/1 Clean & Jerk 60%/2+1, 70%/2+1, 80%/2+1, (85%/2+1, 90%/1+1)x3 Snatch Pull 100%/3×4 Planks 3x1min
Tuesday 7/21/15
EMOM for 10 Minutes For Time: 10 Russian Swings Run 800 Meters 10 Ring Supported Leg Raises Then 5 Rounds of: 15 Thrusters 15 Box... Read More
Monday 7/20/15
Snatch 60%/4, 70%/4, (80%/4, 85%/3)x3 Power Clean & Jerk 60%/1+1, 65%/1+1, 70%/1+1, 75%/(1+1)x3 Jerk 70%/3,80%/3, 85%/3×2 Back Squat X/4×2, X/3×3 Hyper 5k/12×3, GHSU/12×3
2/14/15 D5/W3/M2
Snatch 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1×2 C & J 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1×2 Hyper Holds 2x5x5sec 100 abs
2/12/15 D4/W3/M2
Power Sn + Overhead Squat 70%/(2+2)x5 Power Clean hip 60%/2×5 Cl Grip RDL 80%/5×3 Front Press 5×3 BOR 5×5 Abs 200 reps
2/11/15 D3W3M2
Wednesday Clean and Jerk 80%/1×3, 85%/1×3 Clean Pull 110%/2×4 Front Squat heavy/5×5 new 5RM GHSU/Strict T2B/Side Plank Dips 3×15 Hyper 2×15
2/10/15 D2W3M2
No Contact Snatch block knee60%/2×5 Power Clean blocks knee 70%/2×5 RDL Snatch Grip 80%/5×3 Push Press 5×3 , Pull Up 5×3 weighted Windmills/situps