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30
APR
2016

Saturday April 30, 2016

A) deadlift Week 4 – 70% x 6 sets x 5 reps b) 3×6 alternating back rack lunges c) 12min amrap 6 muscle ups 8 power snatch 185/115lbs 10 toe to bar   Accessory work d) 5x 1 Snatch Balance + 1 Overhead squats
28
APR
2016

Friday, April 29, 2016

a) Front squat 5×3 Tempo (3111) heavier then last week b) Close Grip Bench 84% 6×3 c) For time and unbroken-ness Push Jerk in unbroken sets 10-8-6-4-2 choose your own weights (try for heavy) airdyne 20 cals between rounds every rounds must go heavier accessory work d1)...
27
APR
2016

Wednesday April 27, 2016

A) Clean and Jerk 1RM B) snatch pulls 5×3 @ 115% of your 1RM snatch Focus on he proper pulling sequence of a snatch pull. This is not simply a dead lift C) c1: run 1 mile easy Rest 5 mins C2: Row 1k hard Rest 5 mins C3: Row 1k at 80% of c2 Rest 5 mins C4: run 400m 80% effort D)...
25
APR
2016

Tuesday April 26, 2016

a) snatch 1RM (video or it didnt happen) b) Diane 21-15-9 Deadlift 225/165 Handstand pushup c) Behind the neck snatch grip Push press 4×5 pause 2 seconds on the dip, aim to use last weeks triple weight for 5 this week Core d) 6 min emom 10-15 sec Lsit on the floor, use 1-3...
25
APR
2016

Monday April 25, 2016

A) Backsquat 5×3 Tempo (3111) heavier then last week B) Bench 90% 3×2 C) “work for it” C1: 30 toes to bar 50 double unders 13 squat cleans 135/95 Rest 3 mins C2: 30 toes to bar 50 double unders 11 squat cleans 185/125 Rest 3 mins C3: 30 toes to bar 50 double...
22
APR
2016

Saturday, April 23rd

  deadlift Week 3 – 80% x 4 sets x 4 reps 3 x 6 alternating Lunges back rack heavier then last week Regionals 2012 Event 2 Row 2000m 50 pistol squats 30 hang clean 225/135 time cap 17mins 5x 1 Snatch Balance + 2 Overhead squats
21
APR
2016

Friday, April 22nd

  Front squat 5×5 TEMPO (3111) add 5-10lbs to last weeks sets Close Grip Bench 73% 6×3 8 rounds 5 Strict hspu 2 Snatches (anyway needed) @75% of your 1RM POWER snatch accessory work Barbell shoulder press 4×8 Bent over rows
20
APR
2016
19
APR
2016

Wednesday, April 20th

  5x 2 position clean + 1 jerk Hang Ground B) snatch pulls 5×3 @ 110% of your 1RM snatch Focus on he proper pulling sequence of a snatch pull. This is not simply a dead lift “DT” 5 Rounds For Time: 12 Deadlifts 155/105lbs 9 Hang cleans 6 Push Jerk Hamstrings GHD...
18
APR
2016

Tuesday, April 19th

5x 2 position Snatch 1 snatch from Above knee hang 1 snatch from floor use straps Run 1 mile easy pace rest 4 mins Run 800m hard pace rest 4 mins Run 400m Hard pace Rest 4 mins run 800m easy pace rest 10 mins 30 muscle ups for time Behind the neck snatch grip Push press 4×3...