Monday: 150216


Strength: (Pick One) Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Barbell Row:
Deadlift:
Deficit Deadlift:
Good Morning:
Pendlay Row:
Rack Pull:
Romanian Deadlift:
Snatch-Grip Stiff-Legged Deadlift:
Speed Pull:
Stiff-Legged Deadlift:
Weighted Pullup/Chinup:
Yates Row:

MetCon:
“Annie”

50-40-30-20-10
Double Unders
Situps

Post time to comments:

Saturday: 150214


Strength: Find 1RM
Back Squat:

Assistance: (Pick One) 3-4 sets of 2-6 reps
Front Squat:
Paused Back Squat:
Speed Squat:

MetCon:
Curtis P Complex:
6 Power Cleans
6 Lunges
6 Push Press

Start with 65# and add 10# after each round. Rest 2 minutes per round. Continue Complex until you cannot finish unbroken. Post weight per round to comments:

Thursday: 150212


Strength: (Pick One) Work up to x1 @9 RPE
3-Position Power Snatch:
3-Position Snatch:
Hang Power Snatch:
Hang Power Snatch + Snatch (1+2):
Hang Snatch:
Power Snatch:
Power Snatch + Snatch (1+2):
Snatch:

Assistance: (Pick One) Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Hang Snatch High Pull:
Hang Snatch Pull:
Snatch High Pull:
Snatch Pull:

MetCon:
AMRAP 10:

2 Speed Squats
4 Ring Pushups
6 Pullups

Post total number of rounds to comments:

Tuesday: 150203


Weightlifting Exercise: (Pick One) Find 1RM:
3-Position Power Snatch:
3-Position Snatch:
Hang Power Snatch:
Hang Power Snatch + Snatch (1+2):
Hang Snatch:
Power Snatch:
Power Snatch + Snatch (1+2):
Snatch:

Assistance A: (Pick One) 3-4 sets of 2-6 reps
Hang Snatch High Pull:
Hang Snatch Pull:
Snatch High Pull:
Snatch Pull:

Assistance B: (Pick One) 3-4 sets of 2-6 reps
Snatch Jerk:
Snatch Power Jerk:
Snatch Press:
Snatch Push Press:

MetCon:
For Time:

25 Burpees
25 Hovers
25 V-Ups
25 Bicycles
25 Burpees
25 Hovers
25 V-Ups
25 Bicycles
25 Burpees

Post time to comments:

Monday: 150126


Squat Exercise: (Pick One) Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Back Squat:
Front Squat:
Paused Back Squat:
Paused Front Squat:

Bench Press Exercise: (Pick One) Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Bench Press:
Board Bench Press:
Floor Press:
Incline Bench Press:
Paused Bench Press:

Bench Press Assistance: (Pick One) Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Close-Grip Bench Press:
Close-Grip Floor Press:
Close-Grip Incline Bench Press:
JM Press:
RS Press:

Saturday: 150131


Pull Exercise: (Pick One) Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Barbell Row:
Clean High Pull:
Clean Pull:
Deadlift:
Deficit Deadlift:
Hang Clean High Pull:
Hang Clean Pull:
Hang Snatch High Pull:
Hang Snatch Pull:
Good Morning:
Pendlay Row:
Rack Pull:
Romanian Deadlift:
Snatch-Grip Stiff-Legged Deadlift:
Snatch High Pull:
Snatch Pull:
Speed Pull:
Stiff-Legged Deadlift:
Weighted Pullup/Chinup:
Yates Row:

MetCon:
“The Chief”

AMRAP 3:
3 Power Cleans (135/95#)
6 Pushups
9 Air Squats

Rest 1:00 minute. Repeat for a total of 5 cycles.

Post rounds completed for each cycle: