Friday 8/30/13

BS:
3x5 @85%
5x3 Split Presss at 85% of press max.
then
100 ABMAT SU
50 Pushups

Thursday 8/29/13

Snatch:
3x 2 below the knee+1 high hang@75%
3x 2 below the knee+1 high hang@80%
3x 2 below the knee+1 high hang@85%
3x 2 below the knee+1 high hang@heavy
then
3x3 OHS@ heaviest weight used during snatch
then
100 ABMAT
100 back ext
100 Med ball twist(2 count)
100 Flutter kicks(2 count)

Wednesday 8/28/13

"Eva"

Tuesday 8/27/13

Clean:
4xhigh hang+below the knee @75%
4xhigh hang+below the knee @80%
4xhigh hang+below the knee @85%
4xhigh hang+below the knee @heavy

Monday 8/26/13

Jerk 1/1/1/1/1/1/1
Then
FS 3x3 heavy
Then
100 ABMAT SU
100 Ring Dips
50 T2B
100 Pushups
Then
4x25 WB. Sets must be unbroken.

Thursday 8/22/13

Snatch:

5x1 Snatch with 3 Second Pause 1" off Floor@75%

3x1 Below the knee hang snatch @80%

3x1 High hang snatch@75-80%

3x1 2xBelow the knee hang snatch+1 touch and go@75%

Wednesday 8/21/13

CFNS WOD

Tuesday 8/20/13

Clean:
2 below the knee hang+1 touch and go complex.  All cleans end up in the squat.  4@75%
3@80%
2@85%

Then

4x1 Clean+below the knee hang C&J@90%

Then rest as needed:

FS

3x3@115% Clean max

Monday 8/19/13

BS:
10x3@85%
Then
100 ABMAT SU
100 Ring Dips
75 T2B
Then
4 sets of 25 WB(20/14).  Sets don't count if reps are broken.  Rest as needed.

Friday 8/16/13

CFNS WOD

Then

FS:10x3@80%
Press: 5x3@80%

Then

100 ABMAT SU
100 Back Ext
100 Ring Pushups
25 Chin-ups

Thursday 8/15/13

Snatch:
4x3@75%, 4x2@80%, 4x1@85%.

5x1: Below the knee hang snatch+ below the knee hang snatch+ below the knee hang snatch @85%

Then

4x3 OHS@80% of OHS. 

Wednesday 8/14/13

For time:
15 Squat Cleans, 155/105 lbs
30 Toes-to-bars
30 Box Jumps, 24/20 in
15 Muscle-ups
30 Dumbbell Push Press, 40/30 lbs
30 Double Unders
15 Thrusters, 135/95 lbs
30 Pull-ups
30 Burpees
Overhead Walking Lunge, 45/35 lbs, down and back

Tuesday 8/13/13

Clean:
4x3@75%, 4x2@80%, 4x1@85%.

Then

4x1 Clean+FS+below the knee hang C&J@85%

Then FS
4x3@110% Clean max

Monday 8/12/13

Back Squat 10 reps at 85% of 1 rep max
Back Squat 10 reps at 80% of 1 rep max
Back Squat 15 reps at 75% of 1 rep max
Back Squat 15 reps at 70% of 1 rep max
Back Squat 20 reps at 65% of 1 rep max

Friday 8/9/13

OHS 10x3@ 80%
Snatch balance first OHS.

Thursday 8/8/13

Snatch practice:  Work on mechanics to as heavy a load as possible.

Wednesday 8/7/13

Rest

Tuesday 8/6/13

Clean and jerk practice.  Work up to a 1 rep max.

Monday 8/5/13

BS 6x5@75%
Then
5 rounds for time:
10 Toes to bar
15 Burpees
20 Double unders

Friday 8/2/13

Snatch
Go as heavy as possible.  Unbroken sets.
3x3
3x2
3x1
Then
100 ABMAT SU
100 Back ext
100 pushups
50 ring dips

Thursday 8/1/13

OHS 10x3@80%
Then 3 rounds:
10GHD SU
10 T2B
10 Back ext.