Wednesday: 092017 (3-9)


Warm-up:

Warm-up:
10 minute Easy Run

Weightlifting:
Snatch – 3,3,3,2,1,1,1+

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Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

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Tuesday: 061317 (1-2)


Warm-up:

Weightlifting: Work up to x2 @8 RPE (Repeat) 4-6% Fatigue
Snatch

DE Lower: Work up to x2 @6 RPE (Repeat) 9-11% Fatigue
Speed Squat (Bands or Chains Optional)

Assistance Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Pullup

MetCon
AMRAP 20:

20 Kettlebell Swing (1.5/1 Pood)
400m Run

(Recover to 67% HR after each round)

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Saturday: 140816 (1-6)


Olympic Weightlifting: 3×3 (1 Top Set)
Snatch: (#)
Clean + Jerk (1+1): (#)

Assistance A: Pick One (2-4 sets of 2-15 reps) (SS/Plyo Exercise)
Front Squat: (#)
High Bar Squat: (#)
Paused Squat (Back or Front): (#)
Speed Squat (Bands or Chains): (#)

Assistance B: Pick One (2-4 sets of 2-15 reps)
Arched-Back Good Morning: (#)
Romanian Deadlift: (#)
Stiff-Legged Deadlift: (#)
Deficit Deadlift: (#)
Rack Pull: (#)
Speed Pull (Bands or Chains): (#) (SS/Plyo Exercise)

Conditioning:
3 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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Monday: 140714 (6-1)


Olympic Weightlifting:
Snatch: 95%x1x3-5 (#)
Snatch High Pull: 95%x1x3-5 (#)

Strength:
Back Squat: 95%x2x1-3 (#)
Snatch Jerk: 95%x1x3-5 (#)
Snatch Push Press: 95%x2x1-3 (#)

Conditioning:
3 Mile Slow Run.

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