1.9.17 - 1.14.17

Monday

1x20 BS at 50% 1 RM +20-25lbs

 

Work up to

2x2 Snatch at 85%

3x1 Snatch at 88%

 

2x2 Clean at 85%

3x1 Clean and Jerk at 88%


 

Tuesday

E 90 sec for 7:30 min

3 Squat Snatch+3 OHS @ 70% snatch

 

E 90 sec for 7:30 min

3 hang squat cleans+ 3 jerks @ 70% of clean and jerk



 

Wed

Aggressive warm up

EMOM 12 min

Min 1 3 strict as possible HSPU+ 3 kipping

Min 2 6 Strict T2B

Min 3 6 pistols, 3 each leg w/ pause at bottom of each

 

TNG Snatch

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

SS 2x15 T2B 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 2x15 T2B immediately after each set


 

Thursday or Friday

2x15 BS at 50% 1 RM +20-25lbs (same weight as Monday)

Work to heavy pause FS

 

EMOM 16 min

Min 1 15 Back Ext

Min 2 15 WB

Min 3 15 DB straight leg DL

Min 4 15/12 Cals Bike (no more than 40 sec of work)





 

Friday or Saturday

Work to Heavy Power Snatch

Work to 1 Heavy Power Clean + Push Jerk

 

E5min for 20 min

Run 200m

20 GHD