Wednesday 11/27/13

Tuesday 11/26/13

OHS:
3x3@80%
3x2@85%
3x1@90%
then
Snatch balance:
3x3@75%
3x3@80%
3x2@85%
3x1@Heavy
then
5 Snatch+below the knee+hang+snatch balance+OHS as heavy as possible
Get Work Done!

Monday 11/25/13

Press:
10x3
Complete a set every 2 mins start with 60% and increase weight every set.
then
10 min EMOM Push Press
3@80%
then
10 mins to complete:
100 ABMAT DU
50 DU
50 K2E
50 DU
25 GHD
50 DU
25 Burpees

Friday 11/22/13

Mobility COS
Then
Bench:
3x5@80%
3x3@85%
3x2@90%
Then
DL:
4x3@80%
3x3@85%
3x2@90%
Then
3x10 Weighted back ext (1.5/1 pood)
3x10 GHD (20/14#)
50 ABMAT SU
25 T2B

Thursday 11/21/13

Mobility COS
Then
Clean
3x3@80%
3x2@85%
Then
C&J
3x1@85%
3x1@90%
Then
10 min EMOM
Clean+ below the knee+hang+jerk@75% or as heavy as possible

Wednesday 11/20/13

Mobility COS
Then
10 min EMOM
3x FS@80%
Then without rest
10 min EMOM
Pull ups 10
note every break in set is a 10 burpee penalty. Complete burpees at end.

Tuesday 11/19/13

Mobility COS
Then
Snatch balance:
3x3@75%
3x2@85%
3x1@heavy as possible
Then 10 min EMOM
Snatch+below the knee+hang+snatch balance@80%
The
3x15 GHD SU and back ext.

Monday 11/18/13

Mobility COS
Then
BS:
4x3@80%
3x2@85%
2x1@90%
Then
Press:
4x3@80%
3x3@85%
3x2@90%
Then
Pick a weakness:
DU, HSPU, MU, T2B
10 min EMOM
DU-40
HSPU-10
MU-3
T2B-10
Then with no rest
Tabata
Slam balls.

Friday 11/15/13

10 min EMOM
3 PP @75%
Then
10 min EMOM
10 BS@40%
Then
100 ABMAT SU

Thursday 11/14/13

Wednesday 11/13/13

OHS:
3x2@85%
3x1@90%
Snatch balance:
3x1@85% of snatch
3x1@95%
3x1@105%
Snatch grip press:
3x3@heavy
3x2@heavier.

Tuesday 11/12/13

Start with Crossover Symmetry
then
Snatch grip Deadlift: 3x3@110% of clean max
Snatch pull:3x3@110% of clean max
Hang Snatch: 3x3 below the knee at 80%
Hang Snatch 3x3 high hang at 80%
3x Snatch+Below the knee+High hang+Snatch balance+OHS @75%

Monday 11/11/13

FS:
4x5@85%
3x3@90%
then
Push Press:
2x3@90%
2x2@95%
2x1@100%
then
100 ABMAT SU
75 Pushups
50 Ring Rows
25 K2E
(Break these sets up as needed)

Friday 11/7/13

BS:
4x5@80%
3x3@85%
then
Press:
3x3@85%
2x2@90%
2x1@95%
then
100 ABMAT SU
75 Parallette Pushups
50 Ring Rows
25 GHD
3 20 sec L-sits
(Break these sets up as needed)

Tuesday 11/5/13

DL:
3x3@80%
3x2@85%
3x1@90%
then
Hand Clean:
3x2@75%
3x2@80%
3x1@85%
then
Jerk:
5x1@90%

Monday 11/4/13

FS:
4x5@80%
3x3@85%
then
Push Press:
3x3@85%
2x2@90%
2x1@95%
then
100 ABMAT SU
75 Pushups
50 Ring Rows
25 K2E
(Break these sets up as needed)