A. Jerk - 78%x2, 81%x1, 84%x1, 80%x2, 83%x1, 86%x1, 82%x2, 85%x1, 88%x1
B. Drop to Split (weight by feel - try to beat week 3 weights) – 4x3
C. Back Squat – 65%x8, 70%x6, 75%x4
D. Back Squat Jump (% of BS) – 20%x3x3
2017 06 19
A. Block Snatch (knee) – 78%x2, 81%x1, 84%x1, 80%x2, 83%x1, 86%x1, 82%x2, 85%x1, 88%x1
B. Floating Snatch Pull (%of snatch) – 90%x3x3
https://www.youtube.com/watch?v=bTsakHURBp0
C. Overhead Squat
(weight by feel - no grinds. try to beat week 3 weights) –5x2
D. Snatch Push Press
(weight by feel - no grinds. try to beat week 3 weights) – 4x4
2017 06 19
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
Front Squat 1x4 70%, 1x4 80%, 3x4 85%
Power Snatch 1x4 75%, 1x4 80%, 2x4 85%
Conditioning
10 Minute AMRAP 8 Barbell Bent Over Row 8 Dynamics Push Ups
2017 06 18
Amateur
Clean Warm Up x2
Power Clean 5×3 (add 2.5 lb to last workout)
Chin Up 3x Max Reps
Collegiate
Clean Pull 1x3 100%, 1x3 105%, 3x3 107.5%
Close Grip Bench 3RM, 1x max reps @ 80%.
Conditioning
6 Sets Bottoms Up Kettlebell Press - I want three sets right and three sets left for 10 reps. Dips - 10, if you are hitting your 10 at BW add a little weight.
EXTRA CREDIT - JACKED STREET 5 Sets Chest Elevated Push Ups - MAX One Arm Dumbbell Row- 10 right and 10 left - Go heavy!
2017 06 15
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 1x4 70%, 1x4 80%, 3x4 85%
Power Clean 1x4 70%, 1x4 80%, 2x4 85%
Conditioning
4 Rounds 30 Russian Kettlebell Swings 4 Hands Out, Feet Up Inch Worms
2017 06 14
Amateur
Snatch Warm Up 2x Through (5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Collegiate
Front Squat 1x3 70%, 1x3 80%, 3x3 85%
Snatch Pull 4x4, I want the first set done at your final weight of the power snatch from yesterday. Second set add 10 pounds and final two sets get 20 pounds added.
Conditioning
7 Rounds Ball Slams - 10 Lateral Box Step Up - 20, use a box height where your hip crease is just below parallel. start with bodyweight, and if able add weight in each had.
2017 06 12
Guest Coach Chad !!!
Snatch and Clean & Jerks treat as WAVES today
A. Snatch – (70%x1, 75%x1, 80%x1) x3
B. Clean & Jerk – (70% x 1+1, 75% x 1+1, 80% x 1+1) x3
C. Back Squat – 70% 3x3
D. Box Jump – 3x3
2017 06 11
2017 06 11
A. Power Snatch – 70% 5x2
B. Power Clean & Power Jerk – 70% 5x 2+1
C. Push Press – 70% 3x5
2017 06 11
2017 06 11