Friday: 111017 (1-5)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Clean + Jerk: 75%x(1+1)x10

ME Upper:
Box Squat: Find 1RM

MetCon:
3 RFT:

400m Run
Barbell Pushup
Pendlay Row

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Tuesday: 140812 (1-2)


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: (#)

Assistance A: Pick One (2-4 sets of 1-3 reps)
Press + Push Press (1+2): (#)
Power Jerk + Jerk (1+2): (#)

Assistance B: Pick Two (2-4 sets of 6-15 reps)
Barbell Row: (#)
Pendlay Row: (#)
Yates Row: (#)
Chest Supported Row: (#)
Dumbbell Row: (#)
Kroc Row: (#)
Pullup/Chinup
Lat Pulldown: (#)
Barbell Curl: (#)
Dumbbell Curl: (#)
EZ-Bar Curl: (#)

Wednesday: 140730 (8-3)


Olympic Weightlifting:
Power Snatch: Find 1RM (#)
Power Clean: Find 1RM (#)
Snatch Balance: Find 3RM (#)

Strength:
Weighted Dip: Find 3RM (#)
Weighted Pullup: Find 1RM (#)
Pendlay Row: Find 1RM (#)

Conditioning:
2 Mile Slow Run.

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Wednesday: 140723 (7-3)


Olympic Weightlifting:
Snatch: 50%x1x4-8 (#)
Snatch Balance: 50%x1x4-8 (#)

Strength:
Weighted Dip: 50%x1x4-8 (#)
Weighted Pullup: 50%x1x4-8 (#)
Pendlay Row: 50%x1x4-8 (#)

Conditioning:
3 Mile Slow Run.

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Wednesday: 140716 (6-3)


Olympic Weightlifting:
Power Snatch + Snatch (1+2): 70%x1x4-8 (#)
Snatch Balance: 95%x1x3-5 (#)

Strength:
Weighted Dip: 95%x2x1-3 (#)
Weighted Pullup: 95%x1x3-5 (#)
Pendlay Row: 95%x1x3-5 (#)

Conditioning:
3 Mile Slow Run.

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Wednesday: 140709 (5-3)


Olympic Weightlifting:
Power Clean + Clean (1+2): 70%x1x4-8 (#)
Snatch Balance: 90%x1x3-5 (#)

Strength:
Weighted Dip: 90%x2x1-3 (#)
Weighted Pullup: 90%x1x3-5 (#)
Pendlay Row: 90%x1x3-5 (#)

Conditioning:
3 Mile Slow Run.

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Wednesday: 140702 (4-3)


Olympic Weightlifting:
3-Position Snatch: 70%x1x4-8 (#)
Snatch Balance: 85%x2x5-10 (#)

Strength:
Weighted Dip: 85%x4x3-5 (#)
Weighted Pullup: 85%x2x5-10 (#)
Pendlay Row: 85%x2x5-10 (#)

Conditioning:
3 Mile Slow Run.

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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.

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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.

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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.

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