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:

Saturday: 130629 (5-5)


WEEK 5: Day: 5

DE Lower:
1. Speed Squats: 10×2 (#)

Accessory:
2. Speed Pulls: 6×2 (#)
3. Hamstrings Exercise

MetCon:
Alternating Tabatas:

Walking Lunges
Box Jumps 24/20″
Burpees

Post reps to comments:

Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

Friday: 130524 (1-1)


WEEK 1: Day: 1

ME Lower:
1. Box Squats: Find 1-3RM (#)

Accessory:
2. Lower Back/Glutes/Hamstrings Exercise
3. Hamstrings Exercise

MetCon:
4 RFR:

1 minute Burpees
1 Minute Slam Balls 20/15#
1 Minute Row for Calories

Post reps/calories per round to comments:

Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

Friday: 130405 (3-8)


WEEK 3: Day: 8

Olympic Weightlifting:
Cleans: 5×2 @ 65% of 1RM (#)

Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
3 RFT:

1 minute Box Jumps 24/20″
1 minute Burpees
1 minute Double Unders
1 minute Strike Combo (Jab, Cross, Hook, Cross = 1 rep)
1 minute Rest

Post total number of reps to comments:

Assistance:
Biceps Exercise: 2-3×5-20 (#)