Wednesday: 140611 (1-3)


Olympic Weightlifting:
3-Position Power Clean: 70%x1x4-8 (#)
Snatch Balance: 70%x3x4-8 (#)

Strength:
Weighted Dip: 70%x6x2-4 (#)
Weighted Pullup: 70%x3x4-8 (#)
Pendlay Row: 70%x3x4-8 (#)

Conditioning:
3 Mile Slow Run.

Post time to comments:

Friday: 140502 (3-5)


Olympic Weightlifting:
1: 2-Position Power Clean or 2-Position Power Snatch (Floor and Hang): 10×1 (#)

DE Upper:
2. Press or Snatch Press Variant (Power Jerk or Jerk): 10×2 (#)
Drop Set: Press or Snatch Press Variant (Press or Push Press): 1-2×5-8 (#)

RE Upper:
3. Weighted Pullup (Regular, Neutral, Reverse, or Wide Grip): Work up to a Heavy 1-3 (#)
Drop Sets: Pullup (Regular, Neutral, Reverse, or Wide Grip): 1-2xMaxReps ( reps)

Conditioning:
Warm-Up:
400 Meter Run.

Race Pace Run:
1-1.5 Mile Race Pace Run.

Cool-Down:
400 Meter Run.

Post time and distance to comments:

Friday: 140425 (2-5)


Olympic Weightlifting:
1: 2-Position Power Clean or 2-Position Power Snatch (Floor and Hang): 10×1 (#)

DE Upper:
2. Press or Snatch Press Variant (Power Jerk or Jerk): 10×2 (#)
Drop Set: Press or Snatch Press Variant (Press or Push Press): 1-2×5-8 (#)

RE Upper:
3. Weighted Pullup (Regular, Neutral, Reverse, or Wide Grip): Work up to a Heavy 1-3 (#)
Drop Sets: Pullup (Regular, Neutral, Reverse, or Wide Grip): 1-2xMaxReps ( reps)

Conditioning:
Warm-Up:
400 Meter Run.

Race Pace Run:
1-1.5 Mile Race Pace Run.

Cool-Down:
400 Meter Run.

Post time and distance to comments:

Saturday: 121117 (4-5)


WEEK 4: Day: 5

Optional Olympic Weightlifting:
EMOM 6: 3-Position Power Cleans + 1 Front Squat (floor, knee, hang): 6×1

ME Upper Body:
Split Jerks: Find 1RM

Assistance:
Triceps Exercise: 4-5×8-12
Back Exercise: 4-5×8-12
Shoulders Exercise: 4-5×8-12

Optional Post WOD:
Triceps Exercise: 2-3×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Friday: 121109 (3-5)


WEEK 3: Day: 5

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

ME Upper Body:
Incline Bench Press: Find 1RM

Assistance:
Triceps Exercise: 4-5×8-12
Back Exercise: 4-5×8-12
Shoulders Exercise: 4-5×8-12

Optional Post WOD:
Triceps Exercise: 2-3×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Thursday: 121101 (2-5)


WEEK 2: Day: 5

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

ME Upper Body:
Floor Press: Find 1RM

Assistance:
Triceps Exercise: 4-5×8-12
Back Exercise: 4-5×8-12
Shoulders Exercise: 4-5×8-12

Optional Post WOD:
Triceps Exercise: 2-3×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Wednesday: 121024 (1-5)


WEEK 1: Day: 5

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

ME Upper Body:
Bench Press (Bands up): Find 1RM

Assistance:
Triceps Exercise: 4-5×8-12
Back Exercise: 4-5×8-12
Shoulders Exercise: 4-5×8-12

Optional Post WOD:
Triceps Exercise: 2-3×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Tuesday: 121016 (4-5)


WEEK 4: Day: 5

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

ME Upper Body:
Push Press: Find 1RM

Assistance:
Triceps Exercise: 4-5×8-12
Back Exercise: 4-5×8-12
Shoulders Exercise: 4-5×8-12

Optional Post WOD:
Triceps Exercise: 2-3×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Monday: 121008 (3-5)


WEEK 3: Day: 5

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

ME Upper Body:
Bench Press Lockouts: Find 1RM

Assistance:
Triceps Exercise: 4-5×8-12
Back Exercise: 4-5×8-12
Shoulders Exercise: 4-5×8-12

Optional Post WOD:
Triceps Exercise: 2-3×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Sunday: 120930 (2-5)


WEEK 2: Day: 5

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

ME Upper Body:
Decline Bench Press: Find 1RM

Assistance:
Triceps Exercise: 4-5×8-12
Back Exercise: 4-5×8-12
Shoulders Exercise: 4-5×8-12

Optional Post WOD:
Triceps Exercise: 2-3×8-12

See EXERCISE PAGE for list of Assistance Exercises.