Tuesday April 24th

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Mondau April 23rd 2018

A. High Hang Snatch, 2 reps x 7 sets rest 2 min ( start light, end tough) 

B. Back Squat @ 20X1, 2 tough reps x 4 sets rest 2-3 min b.t sets 

C. Power Clean and Push Jerk, 1 rep every :30 x 10 min (use about 75%RM) 

D1. Single leg RDL, 10 reps/leg x 3 set  rest 1 min 

D2. GHD sit ups , 15-20 reps  x 3 sets rest 1 min 

Saturday April 21st 2018

4 sets @ high effort
Row 200m
5 ctb
5 t2b
5 ring dips
5 burpees
Rest = work
+
Rest additional 5 min
+
4 sets @ high effort
Airbike 15 cals
3 burpee bar muscle ups
6 push ups
9 kB swings @ 32kg/24kg
Rest = work

Friday April 20th 2018

A. Power Clean. Above knee hang Squat Clean. Split Jerk, 1.2.3 - work to a tough set,

B. Front Squat @ 20X1, 2 reps @ tough weight RM x 6 sets, 3 min 

C. Snatch High Pull. Above knee hang Panda Pull . Squat Snatch, 1.1.1 x 8 sets, 1:30 min -all skill weight (reset b/t panda pull and squat snatch)

D. 3 x 2:3 AD @ 85-90%/2:30 AD @ 50% - damper 5

Wednesday April 18th 2018

A. Back Squat @ 20X1, 3 reps @ 85% RM x 4 sets, 3 min 

B. Snatch Pulls, 3-2-1, 2 min - 3's @ 105%RM, 2's @ 110%RM, 1's @ 115%RM

C. Deadlift, 1 Heavy rep per min x 8 mins (heavy yet no grinding)

D. 3 sets:

Single Leg RDL, 8 reps/leg

rest :30 

GHD sit ups, 15-20

rest :30 

Tuesday April 17th 2018

EMOM x 20 mins:

1st - 2 rope climb to 15ft

2nd - 3 tough strict HSPU (use weight vest or deficit)

+

AMRAP Chest to Bar in 90 sec

+

rest as needed

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AMRAP HSPU in 90 sec

+

rest as needed

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4 sets

2 min Row @ 85-90%

2 min Row @ 50% - damper 5

Monday April 16th 2018

A. Snatch, work to tough single (no fails)

B. Back Squat @ 20X1, 3 reps @ 85% RM x 4 sets, 3 min 

C. Power Clean and Push Jerk, 1 rep per min 10 mins - start @ about 50% 1rm and add 5-10lb per set 

D1. GH Raise Cluster @ 20X0, 10-15 x 3 sets, rest 1 min 

D2. Strict Toes to bar, 8-12 x 3 sets rest 1 min 

Saturday April 14th 2018

5 sets @ high effort: 

10 double Hang KB Snatch @ 16kg/12kg  

10 step down box jumps - 30” /24"

10 pullups 

10 burpees 

2 min b/t sets 

+

right into (2 min after 5th set)

+

5 sets @ high effort

10 burps 

10 pullups 

10 step down box jumps 

10 double hang KB snatch 

Friday April 13th 2018

A. Power Clean. Squat Clean. Split Jerk, 1.1.1 - work to a tough set, drop power clean and reset 

B. Front Squat @ 20X1, 3 reps @ 83% RM x 6 sets, 3 min 

C. Snatch High Pull. Squat Snatch, 1.1 x 8 sets, 1:30 min -all skill weight

D. 4 x 120 sec AD @ 85-90%/120 sec AD @ 50% - damper 5

Wednesday April 11th 2018

A. Back Squat @ 20X1, build to tough set of 4 reps 

B. Snatch Pulls, 3-3-2-2-1-1, 2 min - you choose weight, 3 should be above 1RM sq sn

C. Snatch Balance. OHS, 1.1 @ 225lb per min x 5 mins (have this weight be about 10% under 1rm SQ sn)

D. BTN Split Jerk, 1 rep per min x 15 mins - start light, and slightly increase weight (effort should be moderate) 

Tuesday April 10th 2018

EMOM x 30 mins: 

1st - 1 L Sit Rope Climb to 15ft 

2nd - 3-5 Ring Muscle-ups 

3rd - 5-8 double KB Push Press @ (32kg/24kg) or heavy weight

+

4 sets: 

2 min Row @ 85-90%

2 min Row @ 50% - damper 5

Monday April 9th 2018

A. Power Snatch, work to a max 

B. Back Squat @ 20X1, 4 reps @ 80% RM-ish x 6 sets, 3 min  

C. Power Clean. Split Jerk, 1.2 x 6 sets, 2 min - all skill weight -- start light and end moderate

D. GH Raises @ 20X0, 9-12 reps x 4 sets, 2 min 

Saturday March 7th 2018

7 sets @ high effort:

2 burpee bar muscle-ups

4 step down box jumps - 30"/20"

6 shoulder to overhead @ 115lb/75lb

8 Russian KBS - 32kg/24kg

1 min b/t sets

--right into (after 1 min rest of 7th set) 

7 sets @ high effort:

8 Russian KBS - 32kg/24kg

6 shoulder to overhead @ 115lb/75lb

4 step down box jumps - 30"/20"

2 burpee bar muscle-ups

1 min b/t sets

Friday April 6th 2018

A. Squat Clean and Split Jerk, work to a tough single - not a max

B. Front Squat @ 20X1, 4 reps @ 79ish% RM x 5 sets, 3 min

C. Halting Snatch DL. Squat Snatch, 1.1 x 10 sets, 1 min - (all skill weight) 

+

4 x 90 sec AB @ 85-90%/90 sec AB @ 50% - damper 5

Wednesday March 4th 2018

A. Back Squat @ 20X1, 5 reps @ 75% RM x 4-5 sets, 3 min 

B. Snatch Pulls, 3-3-2-2-1-1, 2 min - 3's @ 1rm sq sn, 2's @ 105%, 1's @ 110%

C. Snatch Balance, work to a challenging single

D. BTN Split Jerk off blocks, 1 rep per min x 15 mins -  pick 3 weights - light/skill, light/mod, mod (5 sets with each) 

Tuesday April 3rd 2018

EMOM x 30 mins:

1st - 2 push press @ heavy weight + 2 hspu to tough deficit

2nd - 2 rope climb to 15ft

+

4 sets

90 sec Row @ 85-90%

90 sec Row @ 50% - damper 5

Monday April 2nd 2018

A. Squat Snatch. Above Knee Hang Squat Snatch, 1.1 - work to a tough set

B. Back Squat @ 20X1, build to tough set of 5 reps 

C. Power Clean. Above Knee Hang Squat Clean. Split Jerk, 1.1.2 x 5 sets, 1:30 min - start @ light/moderate weight, add 5-10lbs per set

D. GH Raises @ 20X0, 8-10 reps x 5 sets, 2 min