3 rounds
400 m Run
40 v ups(rx=touch toes)
10 Dead Lifts(275,225)
Rest 3 minutes
2 Rounds
20 Thrusters (95,65)
100 Walking Lunges.
*For Time. Hit clean form and standards.
Thursday 5/12/16
BBG
7X1 Hang Snatch– work to a max for the day, rest as needed.
Strength/Skill
1a) 4X8 GH Raise (no swinging of torso) – rest 90 sec.
1b) 4X8 BB Bent Rows – heaviest possible, rest 90 sec.
Conditioning
3 rounds for time of:
Run 400m
7 Power Snatches 135/95#
7 OHS 135/95#
Wednesday 5/11/16
1.) Deadlift- 9,7,5,5,5. Pull new 5 rm.
2.) Pull Ups- 5x10.
Volume
4 Rounds
15 Ab Mat Sit Ups
10 Ring Rows
10 Barbell Curls
10 Side Plank w/hip taps.
Wednesday 5/11/16
1.) Deadlift- 9,7,5,5,5. Pull new 5 rm.
2.) Pull Ups- 5x10.
Volume
4 Rounds
15 Ab Mat Sit Ups
10 Ring Rows
10 Barbell Curls
10 Side Plank w/hip taps.
Tuesday 5/10/16
Oly
1) 3 position Clean. 4x1 @80-85%.
Strength
1X10, 1X20 Back Squat – work to a true 20rm, rest 3:00+ between sets
Here’s a calculator to help guess at percentages:http://www.kalanen.fi/maxrepcalculator/
Conditioning
2) 3 rounds for time of:
8 Power Cleans (135/95)
30 Weighted Step Ups HAP.
Accessory:
Barbell Bridges- 4x8.
Monday 5/9/16
Strength
1.) Dumbbell Chest Press-9-7-5-5-5. TEMPO at 3,0,1,1.
Two and a half minutes between sets.
21-15-9
Front Squat (155,105)
Ring Dips Strict
1 minute rest between sets.
Accessory: On your own.
Banded Tricep Ext- 4x12.
Front Plate Raise-4x10
Friday 5/6/16
1.) Strength
Romanian Deadlift- 4x 8 reps @ 3011
Rest 60 seconds
Single-Leg Bridge- 4x 12 reps each side
Rest 60 seconds
Single-Arm Dumbbell Row- 4x 10 reps @
Rest 60 seconds
Metabolic Conditioning
Five rounds for time of:
5 Shoulder to Overhead(155,105)
10 Burpees Over the Barbell
Wednesday 5/4/16
Wednesday
1.) Snatch technique work. 3 position snatch. 5x1 at 50-60% max.
Metabolic Conditioning
4 Rounds
55 Double Unders
20 Wall Balls(20,14)
20 Med Ball Cleans
5 Hang Snatch(115,75)
8 Overhead Squats(115,75)
*Rest :30 after each movement.
Wednesday 5/4/16
Wednesday
1.) Snatch technique work. 3 position snatch. 5x1 at 50-60% max.
Metabolic Conditioning
4 Rounds
55 Double Unders
20 Wall Balls(20,14)
20 Med Ball Cleans
5 Hang Power Snatch(115,75)
8 Overhead Squats(115,75)
*Rest :30 after each movement.
Tuesday 5/3/16
Strength
1.) Sumo Dead High Pull- 9-7-5-5-5. Track last heavy 5. We will.be adding weight next week.
Volume
EMOTM 16(4 rounds)
-5 Power Cleans@70% of 1rm
-10 Strict Pull Ups
-20 Plate Over Head Lunges(45,25)
-25 Weighted Ab Mat Sit Ups(20,14)