Try to beat numbers by 3-5%!
A. Snatch Push Press
3x3
B. Snatch + OHS
3x2+2
C. Snatch High Pull from above knee
3x3
D. Snatch Grip Deadlift
3x5
E. Front squat
5x5
2016 11 07
Wednesday 11.2.16Try to beat last weeks numbers by 3-5%! !
A. PULLING
3-5 sets Max ring rows
3-5 sets Max Bodyweight Pull ups
Weighted Pull up 5 RM
B. Press from split
3x2
C. Split jerk
3x3
D. Clean with pause above the knee 2s
1RM
E. Clean Pull
3x2
2016 11 07
Week 3
Try to beat last weeks numbers by 3-5% !!!
Snatch
A) Snatch from Hip
5x2
B) Snatch with 2s Pause above knee
2rm
C) Snatch Pull Pause at knee 6s
3x2
D) Snatch Push Press + Overhead Squat - 3+1
Heavy set of the complex
2016 11 07
AMATEUR
BACK SQUAT 3×5 Add 5 pounds to whatever you did last time.
PRESS 3×5 Add 2.5 pounds to whatever you did last time.
COLLEGIATE
FRONT SQUAT 5RM, MAX REPS @ 80% Work up to a 5 reps max. Then cut it back 20% and do one set of max reps.
PUSH PRESS 10. 10. 10 Work up to a heavy 10 reps.
CONDITIONING
4 ROUNDS 15 SINGLE ARM DB THRUSTER 10 BALL SLAMS 20 LATERAL PLYO SKIERS
2016 11 06
AMATEUR
POWER CLEAN 5x3 Add 2.5lbs to your last workout.
CHIN UPS 3x MAX REPS, rest 2-3 minutes between sets
COLLEGIATE
5 SETS OF: 3 DEADLIFTS + 3 POWER CLEANS Work up to a heavy triple on DL to PC complex. These can be done in a touch and go manner if you choose to. After each set, perform dynamic step ups.
DYNAMIC STEP UPS 10 reps right and 10 reps left
CONDITIONING
6. 5. 4. 3. 2. 1 FRONT SQUAT, add weight to the bar after each set
After each set of Front Squats perform 5 BURPEE BOX JUMPS
2016 11 03
AMATUER
BACK SQUAT 3x5 add 5 pounds to whatever you did Monday.
BENCH PRESS 3x5 Add 2.5 pounds to your bench for 3x5.
COLLEGIATE
NINJA GET UP TO BOX JUMP 1. 1. 1. 1. 1 Work up to a big single.
INCLINE BENCH 10. 10. 10 Get some heavy sets of 10.
CONDITIONING
15. 12. 9. 6. 3 BENCH PRESS, Use body weight for the bench press. SEATED DUMBBELL PRESS
2016 11 02
AMATEUR
DEADLIFT 1x5 Add 10 pounds to your last DL workout.
COLLEGIATE
HANG CLEAN 2. 2. 2. 2. 2 Work up to a heavy double on the hang clean.
CONDITIONING
Perform as many rounds of the following as possible in 10 minutes. 10 SUPINE RING PULL UP 10 TRUE PUSH UPS
2016 10 31
Try to beat last weeks numbers by 3-5%!
A. Jerk + Overhead split squat
3x3
B. Clean & Jerk
3x2+2
C. Back squat 3s pause
3RM
D. Back squat 10s pause
1RM
E. Clean from hip
2x2
2016 10 31
Try to beat numbers by 3-5%!
A. Snatch Push Press
3x3
B. Snatch + OHS
3x2+2
C. Snatch High Pull from above knee
3x3
D. Snatch Grip Deadlift
3x5
E. Front squat
5x5
2016 10 31
Try to beat last weeks numbers by 3-5%! !
A. Press from split
3x2
B. Split jerk
3x3
C. Clean with pause above the knee 2s
1RM
D. Clean Pull
3x2
E. PULLING - IF TIME ALLOWS
3-5 sets Max ring rows
3-5 sets Max Bodyweight Pull ups
Weighted Pull up 5 RM
2016 10 31