1.16.17 - 1.21.17

Monday

1x20 BS at 50% 1 RM +25-30lbs (if you failed last week do not increase and retry last weeks weight)

Work up to

2x2 Snatch at 85%

2x1 Snatch at 88%

2x1 90%

2x2 Clean at 85%

2x1 Clean and Jerk at 88%

2x1 90%

Tuesday

E 90 sec for 7:30 min

3 Snatch+3 OHS @ 75% of snatch

E 90 sec for 7:30 min

3 hang squat cleans+ 3 jerks @ 75% of clean and jerk


Wed

Aggressive warm up

Every 1:15 for 12:30 min

5 pull ups+3 C2B pull ups + 1 MU- goal is unbroken in one giant set cycling between movements

TNG Snatch

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

SS 2x10 HSPU immediately after each set

TNG Clean

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

SS 2x10 HSPU immediately after each set


Thursday or Friday

2x15 BS at 50% 1 RM +25-30lbs (same weight as Monday)

Work to heavy pause FS

EMOM 15 min

Min 1 15 1 legged DL right leg 35/26 holding KB in each hand

Min 2 12 FRL steps 135/95

Min 3 15 1 legged DL left leg 35/26 holding KB in each hand





 

Friday or Saturday

Work to Heavy Power Snatch

Work to a Heavy Power Clean + Push Jerk

 

4 rounds for time:

Row 400m

15 Bar facing burpees

15 OHS 95/65

Rest 1:1