Thursday, July 28, 2016

THURSDAY

(A) Clean
1x2 @ 70%
1x2 @ 75%
1x1 @ 80%
1x1 @ 85%
Then 3 more lifts @ your choice of loading

(B) 3 Rounds
25 x Wall Balls
20 x RKB Swing: 32/24
10 x Pistols (5L-5R-alternating)
  5 x Burpee (Max height Jump)

Wednesday, July 27, 2016

WEDNESDAY

(A) Bench Press
1x6@65%
1x5@70%
1x4@80%
1x3@85%
1x10@65-70%

(B) For Time:
100 x Double Unders
1 x Round of “Light DT”
75 x Double Unders
1 x Round of “Light DT”
50 x Double Unders
1 x Round of “Light DT”

“Light DT” is:
12 x Deadlifts: 60/40/35
9 x Hang Power Clean: 60/40/35
6 x Shoulder to Overhead: 60/40/35

Tuesday, July 26, 2016

TUESDAY

(A) Snatch - Build to a Heavy Single in 20 min

(B) 10-9-8-7-6-5
Power Snatch @ 60% of todays heavy single
Box Jump: 24/20
Sit-ups

Monday, July 25, 2016

MONDAY

(A) Back Squat 
1 x 3@75% + 1 x 1@85%
1 x 3@80% + 1 x 1@90%
1 x 3@85% + 1 x 1@95%
Perform a set of 3, then increase the weight & do a set of 1 then rest.

(B) AMRAP x 9
9 x Pull Ups
9 x Front Squats: 40/30
30 x DUs

-THEN-
1000m run (5min cap)

EXTRAS
(1) 2 Second Pause Jerk + Jerk - Find Heavy Single of complex in 10 mins
Then - 1x1@95% - 1x1@90% (% of HS)

(2) Push Press - Find a Heavy Single in 5 min
Then - 2 Sets x 3@75%
NOTE: A Pause Jerk is just how it sounds. Dip for your jerk & hold for 2 seconds with torso vertical, then complete the jerk. The 2nd jerk in this complex is to be done as normal.

Friday, July 22, 2016

FRIDAY

(A) Back Squat
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 65%
*Set 4 – 2 reps @ 70%
*Set 5 – 1 rep @ 75%

(B) Every 4 minutes for 16 minutes (4 Sets)
Run 400 Meters
8 x Box Jumps: 30/24
8 x Overhead Barbell Lunges: 30/25
NOTE: Scale lunges to front rack if needed.