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Monday, 7.03.17

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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

Clean Warm Up 1 - 1. 1. 1. 1. 1

BacK Squat 3. 3. 3. 3. 3, leave room in the tank. they should be smooth reps Go through the clean warm up then do a back squat set. Go back to the clean warm up and another set of back squats. Keep this up for 5 sets. I want the squats to feel fast. The warm up is done with the bar.

Conditioning

4 Rounds Kettlebell Supported Dead Bug Hands Only - 30 seconds Elevated Single Arm RDLs Right - 10 Kettlebell Supported Dead Bug Feet Only - 30 seconds Elevated Single Arm RDLs Left - 10 Side Pillar Hip Tap to Hip Reach - 5 right/5 left

2017 07 03

Wednesday 7.5.17

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A. Snatch High-Pull + Power Snatch(% of PS) – 75% x 1+1 x 2, 80% x 1+1 x 1, 83% x 1+1 x 1, 83% x 1+1 x 1 B. Power Clean + Jerk Dip + Power Jerk (% of PC) – 75% x 1+1+1 x 2, 80% x 1+1+1 x 1, 83% x 1+1+1 x 1, 83% x 1+1+1 x 1 C. Push Press (weight by feel - no grinds. try to beat last week weights) – 3x4 *Increase bold weights if you feel good

2017 07 03

Monday 7.3.17

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A. Block Snatch (knee) – 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, 87%x2x1, 90%x1x1, 93%x1x1, HS B. Floating Snatch Pull – 85%x3, 90%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) – 3x4

2017 07 03

Thursday, 6.29.17

By: 0

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

Snatch Pull 1x2 95%, 1x2 100%, 2x2 105%, 1x2 107.5%

Close Grip Bench 2RM, Max reps @ 80%.

Conditioning

5 Rounds C2 Rower – 30 Max Meters Rest 2 minutes rest between sets Compare total meters to 6.08.17

2017 06 28

Tuesday, 6.27.17

By: 0

Amateur

Snatch Warm Up 2x Through

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

Collegiate

Front Squat 1x4 70%, 4x4 85%

Power Snatch 4. 4. 4. 4 Work up to a heavy set of 4 reps.

Conditioning

8 x Pull Ups - max reps, if consistently hit 8 reps and above add some weight to these. Round 1&5 use Pull Up grip, Round 2&6 Mix Grip right hand supinated, Round 3&7 Mix Grip left hand supinated, Round 4&8 use Chin Up Grip Prowler Push 135/90lbs - 50 yard

2017 06 26

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