Thursday, May 26, 2016

THURSDAY

(A) Snatch Day
(1) EMOTM x 4
3 Position Snatch (Hip - Knee - Floor)
Use 50% of recent 1RM

(2) EMOTM x 4
2 x Snatches – drop and reset
Increase load from previous EMOTM weight

(3) EMOTM x 8
1 x Snatch
Increase load over the 8 minutes as technique allows.

NOTE: 1 Min transitions between 1-2-3 EMOTMs


(B) For Time
15 x OHS: 50/35
15 x Ring Dips
Run 400m
12 x OHS: 50/35
12 x Ring Dips
Run 400m
  9 x OHS: 50/35
  9 x Ring Dips

Wednesday, May 25, 2016

WEDNESDAY

(A) Bench Press
1x5@65%
1x5@70%
1x5@75%
1xMax reps@80%

(B) AMRAP 10
10 x TTB
10 x Push Press: 40/30
20 x RKB Swings: Heavy



EXTRAS
(1) Jerk 
2 Sets - 1xPush + 1xSplit @70% (of Split Jerk)
2 Sets - 1xPush + 1xSplit @75%
2 Sets - 1xSplit @80%

(2) EMOTM x 12
Odd  - Row 10-20 Cal
Even - 5 x Strict + 5 x C2B Pullups

Tuesday, May 24, 2016

TUESDAY

(A) Power Clean + Clean
1Set x 2@60% (of clean)
1Set x 2@70%
4Sets x 1@75%

(B) AMRAP 15
30 x Double Unders
10 x Power Clean: 60/43/38
  8 x HR Pushups
  6 x Bar Burpees

EXTRAS
Muscle Snatch - 2 Sets x 3@40% (of snatch)
Snatch Pull - 4 Sets x 3@85% (of snatch)

Monday, May 23, 2016

MONDAY

(A) Back Squat
1x5@65%
1x5@70%
1x5@75%
1x Max reps @80%

(B) 3 Rounds
200m run
15 x Wall Balls
12 x Pull-ups
  9 x Box Jumps: 24/30

EXTRAS
(1) Clean Deadlift: 3x5@90% (of Clean)
(2) Push Press: Quickly build to Heavy
THEN 3x5@70%
(3) GHD sit-ups 3 x 10




Friday, May 20, 2016

FRIDAY

(A) 1 Clean + 2 Front Squats + 1 Split Jerk
Work to a challenging complex, building in load.

(B) 4 Rounds
50 x Double Unders
15 x RKB Swings: 32/24/20
10 x Box Jump Overs: 24/20
  5 x KB Goblet Squat
Recover 2 minutes between rounds.