Monday: 061217 (1-1)


Warm-up:

ME Upper: Work up to x1 @8 RPE (Repeat) 4-6% Fatigue
Close-Grip Bench Press

Metcon: Work up to x6 @8 RPE (Repeat) 4-6% Fatigue
Barbell Complex

9 Barbell Row
6 Hang Power Clean
9 Front Squat
6 Push Press
9 Good Morning
6 Ring Dip

(Recover to 67% HR after each round)

Post weight per round to comments:

Conditioning:
2k Row

Saturday: 150214


Strength: Find 1RM
Back Squat:

Assistance: (Pick One) 3-4 sets of 2-6 reps
Front Squat:
Paused Back Squat:
Speed Squat:

MetCon:
Curtis P Complex:
6 Power Cleans
6 Lunges
6 Push Press

Start with 65# and add 10# after each round. Rest 2 minutes per round. Continue Complex until you cannot finish unbroken. Post weight per round to comments:

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: (#)