Thursday: 141023 (1-4)


Weightlifting: Pick One (3-4 sets)
3-Position Power Snatch:
Power Snatch (3):
Hang Power Snatch (3):

Assistance A: Pick One (1-2 sets)
Snatch Press + Snatch Push Press (1+2):
Snatch Press (2-15 reps):
Snatch Push Press (2-15 reps):

Assistance B: Pick One (2-3 sets)
Bench Press (Barbell or Dumbbell) (2-15 reps):
Board Press (2, 3, or 4 Boards) (2-6 reps):
Close Grip Bench Press (2-6 reps):
Dip (Regular or Ring) (2-15 reps):
Floor Press (Barbell or Dumbbell) (2-6 reps):
Incline Bench Press (Barbell or Dumbbell) (2-15 reps):
Paused Bench Press (2-6 reps):
Pushup (Regular or Ring) (6-15 reps):

Assistance C: Pick One (1-2 sets)
Barbell Row (2-15 reps):
Pendlay Row (2-6 reps):
Yates Row (2-15 reps):

Conditioning:
1.5 Mile Race Pace Run.

Post time to comments:

Wednesday: 141022 (1-3)


Weightlifting: Pick One (3-4 sets)
3-Position Power Clean:
Power Clean + Front Squat (2+1):
Hang Power Clean + Front Squat (2+1):
Power Clean (3):
Hang Power Clean (3):

Assistance A: Pick One (1-2 sets)
Clean Pull (2-6 reps):
Clean High Pull (2-6 reps):
Hang Clean Pull (2-6 reps):
Hang Clean High Pull (2-6 reps):

Assistance B: Pick One (2-3 sets)
Bulgarian Split Squat (Barbell or Dumbbell) (6-15 reps):
Front Squat (2-15 reps):
Lunge (Barbell or Dumbbell) (6-15 reps):
Paused Front Squat (2-15 reps):
Speed Front Squat (Bands Down or Chains) (2-6 reps):
Step-Up (Barbell or Dumbbell) (6-15 reps):

Assistance C: Pick OneĀ (1-2 sets)
Power Jerk + Jerk (1+2):
Power Jerk (2-6 reps):
Jerk (2-6 reps):

Conditioning:
6×200 Meter Intervals.

Tuesday: 141021 (1-2)


Weightlifting: Pick One (3-4 sets)
3-Position Power Clean:
Power Clean (3):
Hang Power Clean (3):

Assistance A: Pick One (1-2 sets)
Press + Push Press (1+2):
Press (2-15 reps):
Push Press (2-15 reps):

Assistance B: Pick One (2-3 sets)
Bench Press (Barbell or Dumbbell) (2-15 reps):
Board Press (2, 3, or 4 Boards) (2-6 reps):
Close Grip Bench Press (2-6 reps):
Dip (Regular or Ring) (2-15 reps):
Floor Press (Barbell or Dumbbell) (2-6 reps):
Incline Bench Press (Barbell or Dumbbell) (2-15 reps):
Paused Bench Press (2-6 reps):
Pushup (Regular or Ring) (6-15 reps):

Assistance C: Pick One (1-2 sets)
Barbell Row (2-15 reps):
Pendlay Row (2-6 reps):
Yates Row (2-15 reps):

Monday: 141020 (1-1)


Weightlifting: Pick One (3-4 sets)
3-Position Power Snatch:
Power Snatch + Overhead Squat (2+1):
Power Snatch (3):
Hang Power Snatch (3):

Assistance A: Pick One (1-2 sets)
Snatch Pull (2-6 reps):
Snatch High Pull (2-6 reps):
Hang Snatch Pull (2-6 reps):
Hang Snatch High Pull (2-6 reps):

Assistance B: Pick One (2-3 sets)
Back Squat (2-15 reps):
Bulgarian Split Squat (Barbell or Dumbbell) (6-15 reps):
Lunge (Barbell or Dumbbell) (6-15 reps):
Paused Back Squat (2-15 reps):
Speed Back Squat (Bands Down or Chains) (2-6 reps):
Step-Up (Barbell or Dumbbell) (6-15 reps):

Assistance C: Pick One (1-2 sets)
Snatch Balance + Overhead Squat (1+2):
Snatch Balance (2-6 reps):
Overhead Squat (2-6 reps):
Snatch Power Jerk + Snatch Jerk (1+2):
Snatch Power Jerk (2-6 reps):
Snatch Jerk (2-6 reps):

Conditioning:
1 Mile Recovery Run.

Post time to comments:

Saturday: 141018 (6-6)


DE Lower: 5×3
Speed Squat (Bands Down or Chains):

Accessory: 5×3
Speed Pull (Bands Down or Chains):

RE Lower: Pick Three (3-4 sets of 6-15 reps)
Arched-Back Good Morning:
Romanian Deadlift:
Stiff-Legged Deadlift:
Front Squat:
High Bar Squat:
Bulgarian Split Squat (Barbell or Dumbbell):
Lunge (Barbell or Dumbbell):
Step-Up (Barbell or Dumbbell):
Barbell Row:
Pendlay Row:
Yates Row:
Bicep Curl (Barbell or Dumbbell):

Friday: 141017 (6-5)


DE Upper: 5×3
Speed Bench (Bands Down or Chains):

Accessory: Pick One (3-4 sets of 2-6 reps)
Bench Press:
Decline Bench Press:
Incline Bench Press:
Paused Bench Press:
Board Press (2, 3, or 4 Boards):
Close Grip Bench Press:
Floor Press:
Weighted Dip:

RE Upper: Pick Two (3-4 sets of 6-15 reps)
Dumbbell Bench Press (Decline, Flat, or Incline):
Pushup (Regular or Ring):
Dip (Regular or Ring):
RS Press (Barbell or Dumbbell):
Triceps Extension: