Tuesday 10.28.14

Tuesday 10.28.14

WEIGHTLIFTING Power Snatch 1×3 @ 70% 1×3 @ 75% 1×2 @ 80% 1 @ 85% 1RM (no more than 2 attempts)   Power Clean and Push Jerk 2x 1+1 @ 75% 2x 1+1 @ 80% 1RM 1+1 (no more than 2 attempts)   STRENGTH 5×5 Hip Bridges Super set with 5×3...
Monday 10.27.14

Monday 10.27.14

WEIGHTLIFTING Clean & Jerk 2+1 @ 65%, 2+1 @ 70%, 2+1 @ 75%, 2+1 @ 80%, 2+1 @ 85%, 2+1 for max   Clean Pull 3 @ 105%, 2×3 @ 110%, 2×2 @ 115%   STRENGTH Back Squat 4×2 @ 85% 2 @ 90%   GYMNASTICS 8×2 Lying Ring Transitions 8min of...
Saturday 10.25.14

Saturday 10.25.14

WEIGHTLIFTING   Snatch 2 @ 65%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, heavy single – stop after 2 misses Clean & Jerk 2+1 @ 65%, 2+1 @ 75%, 1+1 @ 85%, 1+1 @ 90%, heavy single – stop after 2 misses   STRENGTH + VOLUME 4 Rounds not for time 6 RDL...
Friday 10.24.14

Friday 10.24.14

STRENGTH 6×3 Behind The Neck Snatch Grip Push Press   4×8 Good Mornings Super Set with 6×2 Depth Jumps to vertical 4×8 Weighted Pull Ups 3×15 GHD Sit Ups   METCON 20 min AMRAP 8 Thrusters 115/80 4 Burpees OTM 3 Chest to Bar Pull...
Wednesday 10.22.14

Wednesday 10.22.14

WEIGHTLIFTING Snatch 3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 reps for max   Snatch Pull 3 @ 100%, 3 @ 105%, 3×2 @ 110%   STRENGTH Front Squat 2 @ 80% 4×2 @ 85%   GYMNASTICS Work through both these drills for 10-15mins of practice...