Tuesday 5/19/15
MB Warm Up “Helen” . 3 Rds for Time . 400M Run . 21 KB Swings . 12 Pull Ups
5/19/15 W5D2
Tuesday Clean & Jerk 80%/2×8 Clean Pull 100%/3×5 Push Press /5×3 GHR /12×2, Plate Abs (150)
Monday 5/18/15
Warm Up Strength 21-15-9 15-12-9 9-6-3 Empty Cans Close Grip Bench Press 5,5,4,3,2,1 Row for Calories Thrusters 95/65 Front Squats 135/115 Band Rotator 90/90 Box... Read More
5/18/15 W5D1
Muscle Snatch 60%/3×4 Snatch 80%/2×8 Back Squat X/4×3 Hyper /12×2, GHSU/12×2
Saturday 5/16/15
Buy In Tabata This! Cash Out Run 1 Mile Pull ups Run 1 Mile Push Ups Air Squats
5/16/15 W4D5
Snatch Work to Heavy Double Clean & Jerk Work to Heavy Double Back Squat (3 Sec Pause) X/3×5
Friday 5/15/15
Trunk Circuit STRENGTH For Time: Side Planks Back Squat 5, 3,3,3,2 100 Double Unders Hyper Holds . 50 Wall Balls Weighted Planks . 40 KB... Read More
5/14/15 W4D4
Clean Pull+Clean+Jerk 70%/(2+2+1)x3, 75%/(1+2+1)x4 Clean From Blocks (Knee) Work to Heavy Double Snatch Pull from Riser 90%/3×5
5/13/15 W4D3
Snatch Balance Work to Heavy Double Snatch High Pull + Snatch 70%/(2+1)x3, 75%/(1+2)x4 Front Squat Work up to heavy triple then 70% for max reps
Wednesday 5/13/15
Alternating with a Partner STRENGTH KB Complex Using 40% of Best Clean & Jerk Complete 3 Rounds each of: Push Press 5,5,3,3,3,3 3 Rds Each... Read More