Monday
Oly
1.) 5x2 Hang Snatch. Drop and reset both reps. Every 2:00.
Strength
2. ) Strict Over Head Press- 9-7-5-5-5.
Metabolic Conditioning
20-15-10-5
Thrusters(115,75)
Dips
Accessory/Hypertrophy: Banded Tricep Extensions with PVC Handle-4x12.
Wednesday 4/27/16
Strength
1.) Deadlift-5x3 HAP. Try and beat your best 3 rep from 4/13/16. Dropsets at -40%, hold last rep in fingers for 10 seconds.
2a.) Good Mornings-5x10. Moderate weight.
2b.) 5 sets of pinch plate holds. Hold for :30 seconds each set.
Core work
15 min Amrap
20 Russian Twists.
10 Strict Toes to Bar/knee raises.
:30 Plank with diaganol knee cross.
15 Hollow Rocks.
Tuesday 4/26/16
Strength
1a.) Strict Over Head Press- 6x3 HAP.
1b.) Alternate Rounds of Single leg weighted calf raise(15 each leg) and 50 Double unders. 3 Rounds each.
Metabolic Conditioning and Volume
2.) With a Partner
45-35-25
Dips
Toes to Bar
Run 400 meters/6 Mos less exp 200.
Rest 2 Minutes
3.) With a partner
15 set of Push Press(115,75)
Partner A. Does one rep. Partner B. Does 2 back and forth till you hit 15.
Monday 4/25/16
Oly
1.) EOMOTM 12
-Power Clean with pause at knee+ Front Squat- 6x3+2 at 70% 1rm.
Metabolic Conditioning and Volume
12 min Amrap
10 Strict Pull Ups
15 Back Squats (135,95)
20 Push Ups
Accessory:
4x13 High Pulls moderate weight.
Monday 4/25/16
Oly
1.) EOMOTM 12
-Power Clean with pause at knee+ Front Squat- 6x3+2 at 70% 1rm.
Metabolic Conditioning and Volume
12 min Amrap
10 Strict Pull Ups
15 Back Squats (135,95)
20 Push Ups
Accessory:
4x13 High Pulls moderate weight.
Friday 4/22/16
Strength
1.) Find a 10rm Over Head Squat.
Complete as many rounds as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
155-lb. hang power cleans, 5 reps
Partner Bicep Blowout:
Hand Barbell back and forth till you hit 21.
1-3-5-7-9-11-13-15-17-19-21
Thursday 4/21/16
Strength and Power
1.) Power Cleans- Build up to a 6rm. -10% for 6. -20% for 6. Rest 3 minutes between efforts.
Structural Work
2.) 12 minutes
5 x Wall Squat
5 x SL KB Dead lift
5 x Goblet Squat
10 m KB lunge over head left.
10 m KB lunge over head right.
3.) Accessory
Superset:
12 Single Arm Bent Over Rows ea arm
4x :30-:45 Plank Hold
Wednesday 4/20/16
Strength
1.) Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
2.) Metabolic Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats (135/95 lbs – taken from the floor)
Run 200 Meters.
3.) Mobility-
Couch Stretch 3 minutes.
Straddle 3 minutes.
Frog Stretch 3 minutes.
Wednesday 4/19/16
Strength
1.) Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
2.) Metabolic Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats (135/95 lbs – taken from the floor)
Run 200 Meters.
3.) Mobility-
Couch Stretch 3 minutes.
Straddle 3 minutes.
Frog Stretch 3 minutes.
Wednesday 4/19/16
Strength
1.) Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
2.) Metabolic Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats (135/95 lbs – taken from the floor)
Run 200 Meters.
3.) Mobility-
Couch Stretch 3 minutes.
Straddle 3 minutes.
Frog Stretch 3 minutes.