Monday 6.26.17

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A. Block Snatch (knee) – 81%x2x1, 84%x1x1, 87%x1x1, 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, HS B. Floating Snatch Pull – 90%x3, 95%x3, 95%x3 C. Overhead Squat (weight by feel - no grinds. try to beat last week weights) – 2x2, 3x1 D. Snatch Push Press (weight by feel - no grinds. try to beat last week weights) – 4x4  

Monday, 6.26.17

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Amateur

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Collegiate

Bent Over Rows 5. 5. 5. 5. Work up to a heavy set of 5 reps.

Push Press 5. 5. 5 Work up to a heavy 5 reps

Conditioning

10 minute time cap: Single Arm Dumbbell Power Snatch - 30 reps (15 RT/ 15 LT) Kettlebell Step Ups - 30 reps (15 RT/ 15 LT) Single Arm Dumbbell Power Snatch - 20 reps (10 RT/ 10 LT) Kettlebell Step Ups - 20 reps (10 RT/ 10 LT) Single Arm Dumbbell Power Snatch - 10 reps (5 RT/ 5 LT) Kettlebell Step Ups - 10 reps (5 RT/ 5 LT)

Thursday, 6.22.17

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Amateur

Back Squat 3×5, Add 5 pounds to your last Squat workout.

Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.

Collegiate

Back Squat 1×4 70%, 1×4 80%, 3×4 85%

Power Clean 1×4 70%, 1×4 80%, 3×4 85%

Conditioning

Teapot - 10 right and 10 left Russian Kettlebell Swings - 15

Tuesday, 6.20.17

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Amateur

Snatch Warm Up 2x Through

Deadlift 1×5, Add 10 pounds to your last Deadlift workout.

Pull Up 3x Max Reps

Collegiate

Back Squat 1x3 70% 3x3 80%

Push Press 5. 5. 5. Work up to a heavy 5 reps.

Conditioning

5 Rounds Dumbbell Power Cleans - Max Reps 60 seconds Dips - Max Reps 60 seconds Rest - 60 seconds

Saturday 6.24.17

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A. Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 85%x1, 85%x1, 85%x1 B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1, 85% x 1+1, 85% x 1+1 C. Back Squat (max rep set not to failure) – 75%x3, 80%x3, 85%x3, 75%x Max reps D. Box Jump – 3x5 *Increase bold weights if you feel good