Wednesday: 140813 (1-3)


Olympic Weightlifting: Pick One (2-4 sets of 1-3 reps)
3-Position Power Clean: (#)
3-Position Clean: (#)
Power Clean + Clean (1+2): (#)
Power Clean: (#)
Hang Power Clean: (#)
Clean: (#)
Hang Clean: (#)

Strength: 5×5 (1 Top Set)
Back Squat: (#)
Deadlift: (#)

Assistance: Pick Two (2-4 sets of 6-15 reps)
Cable Crunch: (#)
Incline Situp: (#)
V-up
Knees-to-Elbows
Leg Raise
Toes-to-Bar

Conditioning:
Warm-up:
1 Mile Slow Run.

Intervals: Pick One
8×200 Meter Intervals.
4×400 Meter Intervals.
2×800 Meter Intervals.

Cool-down:
1 Mile Slow Run.

Wednesday: 140625 (3-3)


Olympic Weightlifting:
3-Position Clean: 70%x1x4-8 (#)
Snatch Balance: 80%x2x5-10 (#)

Strength:
Weighted Dip: 80%x4x3-5 (#)
Weighted Pullup: 80%x2x5-10 (#)
Pendlay Row: 80%x2x5-10 (#)

Conditioning:
3 Mile Slow Run.

Post time to comments:

Sunday: 121118 (4-6)


WEEK 4: Day: 6

Optional Olympic Weightlifting:
EMOM 6: 3-Position Cleans + 1 Split Jerk (floor, knee, hang): 6×1

ME Lower Body:
Deadlifts: Find 1RM

Assistance:
Hamstrings Exercise: 4-5×8-20
Quads Exercise: 4-5×8-12
Lower Back Exercise: 4-5×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Wednesday: 121114 (4-2)


WEEK 4: Day: 2

Optional Olympic Weightlifting:
EMOM 6: 3-Position Cleans + 1 Split Jerk (floor, knee, hang): 6×1

DE Lower Body:
Speed Squats (with minibands): 10×2 (40% of 1RM)

Assistance:
Hamstrings Exercise: 4-5×8-20
Quads Exercise: 4-5×8-12
Lower Back Exercise: 4-5×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Tuesday: 121106 (3-2)


WEEK 3: Day: 2

Optional Olympic Weightlifting:
EMOM 6: 3-Position Cleans + 1 Split Jerk (floor, knee, hang): 6×1 (#)

ME Lower Body:
Box Squats: Find 1RM

Assistance:
Hamstrings Exercise: 4-5×8-20
Quads Exercise: 4-5×8-12
Lower Back Exercise: 4-5×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Monday: 121029 (2-2)


WEEK 2: Day: 2

Optional Olympic Weightlifting:
EMOM 6: 3-Position Cleans + 1 Split Jerk (floor, knee, hang): 6×1 (#)

ME Lower Body:
Good Mornings (Bands up): Find 1RM

Assistance:
Hamstrings Exercise: 4-5×8-20
Quads Exercise: 4-5×8-12
Lower Back Exercise: 4-5×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Sunday: 121021 (1-2)


WEEK 1: Day: 2

Optional Olympic Weightlifting:
EMOM 6: 3-Position Cleans + 1 Split Jerk (floor, knee, hang): 6×1 (#)

ME Lower Body:
Front Squats: Find 1RM

Assistance:
Hamstrings Exercise: 4-5×8-20
Quads Exercise: 4-5×8-12
Lower Back Exercise: 4-5×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Saturday: 121013 (4-2)


WEEK 4: Day: 2

Optional Olympic Weightlifting:
EMOM 6: 3-Position Cleans (floor, knee, hang): 6×1 (#)

ME Lower Body:
Sumo Deadlifts: Find 1RM

Assistance:
Hamstrings Exercise: 4-5×8-20
Quads Exercise: 4-5×8-12
Lower Back Exercise: 4-5×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Friday: 121005 (3-2)


WEEK 3: Day: 2

Optional Olympic Weightlifting:
EMOM 6: 3-Position Cleans (floor, knee, hang): 6×1 (#)

ME Lower Body:
Box Squats (Bands up): Find 1RM

Assistance:
Hamstrings Exercise: 4-5×8-20
Quads Exercise: 4-5×8-12
Lower Back Exercise: 4-5×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Thursday: 120927 (2-2)


WEEK 2: Day: 2

Optional Olympic Weightlifting:
EMOM 6: 3-Position Cleans (floor, knee, hang): 6×1 (#)

ME Lower Body:
Good Mornings: Find 1RM

Assistance:
Hamstrings Exercise: 4-5×8-20
Quads Exercise: 4-5×8-12
Lower Back Exercise: 4-5×8-12

See EXERCISE PAGE for list of Assistance Exercises.