Wednesday: 140618 (2-3)


Olympic Weightlifting:
3-Position Power Snatch: 70%x1x4-8 (#)
Snatch Balance: 75%x3x4-8 (#)

Strength:
Weighted Dip: 70%x6x2-4 (#)
Weighted Pullup: 75%x3x4-8 (#)
Pendlay Row: 75%x3x4-8 (#)

Conditioning:
3 Mile Slow Run.

Post time to comments:

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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:

Tuesday: 121113 (4-1)


WEEK 4: Day: 1

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

DE Upper Body:
Speed Bench (with minibands): 9×3 (40% of 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: 121105 (3-1)


WEEK 3: Day: 1

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

DE Upper Body:
Speed Bench (with minibands): 9×3 (#) (40% of 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: 121028 (2-1)


WEEK 2: Day: 1

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

DE Upper Body:
Speed Bench (with minibands): 9×3 (#) (40% of 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.

Saturday: 121020 (1-1)


WEEK 1: Day: 1

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

DE Upper Body:
Speed Bench (with minibands): 9×3 (#) (40% of 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: 121012 (4-1)


WEEK 4: Day: 1

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

DE Upper Body:
Speed Bench (with minibands): 9×3 (#) (40% of 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: 121004 (3-1)


WEEK 3: Day: 1

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

DE Upper Body:
Speed Bench (with minibands): 9×3 (#) (40% of 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: 120926 (2-1)


WEEK 2: Day: 1

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

DE Upper Body:
Speed Bench (with minibands): 9×3 (#) (40% of 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.