Monday, September 26, 2016

MONDAY

(A) Back Squat
Warm-ups
1x6@65%
1x4@75%
1x2@85%
1x1@90%

Work Sets
6x1@95%

(B) 9-15-21
Power Cleans: 60/40/35
Pull-Ups

EXTRAS
(1) Snatch High-Pull + Hang Power Snatch (knee) + Hang Snatch (knee)
Find Heavy Single of complex, then 90% x 1 (use % of todays HS)

(2) For Time
10m Hand Stand Walk
10 Squat Cleans: 70/50/45
10m Hand Stand Walk

Friday, September 23, 2016

FRIDAY

(A) Back Squat (Dynamic - Think Fast)
1x6@65% + 4 x Box Jumps: 24/20
1x6@65% + 4 x Box Jumps
1x5@70% + 3 x Box Jumps
1x5@70% + 3 x Box Jumps
1x4@75% + 2 x Box Jumps
1x4@75% + 2 x Box Jumps

(B) For Time
20 x Thrusters: 40/30
100 x Double Unders
15 x Thrusters
75 x Double Unders
10 x Thrusters
50 x Double Unders

Thursday, September 22, 2016

THURSDAY

(A) Clean
Take 15-20 minutes to build toward a Max

(B) 20min AMRAP
Run 200m
3 x Cleans @ 70-85% of todays Max

EXTRAS
Muscle Up: 5 Sets x 5
If no MU, then work on suitable progressions 10 - 15min

Wednesday, September 21, 2016

WEDNESDAY

(A) Bench Press
3 Sets x 10
2 Sets x 8

(B) 20min to complete the lot
4 Rounds
400m Run
20 x KB Swings: 24/16
10 x TTB

(B1) 3RM - OHS

EXTRAS
(1) 5 Sets of 1 x Squat Clean + 1 x Thruster
Build in load.

(2) 4 Rounds:
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed

Tuesday, September 20, 2016

TUESDAY



(A) 5RM Deadlift

(B) 5 Rounds
10 x Pull-ups
12 x DB Snatch:
10 x WallBalls: 9/6/4kg - 10/9ft

EXTRAS
5 sets of 1 Power Snatch + 3 Overhead Squats
Build in weight