2/28/13

Week 5 Day 4:

Strength:
Clean: work up to 80%, then 5x3@80%

2/27/13

Week 5 Day 3:

Strength:
FS: 8x5@75%

Core:
4x15 Back ext
4x15 Rollouts

2/26/13

Week 5 Day 2:

Strength:
3x3 of all of the following:
Snatch Balance@85%
Snatch grip DL@110%
Snatch Shrug@110%
Snatch Pull@110%

2/25/13

Week 5 Day 1:

Strength:
BS 8x5@75%

Core:
4 rounds of
20 GHD situps
20 T2B

2/24/13

Rest today.  Week 5 is a de-load week. Focus on mechanics and consistency. 

2/23/13

Rest

2/22/13

Week 4 Day 5:

Strength:
OHS: 8x3 @90%

Core:
4x 10 GHD Med ball toss
4x 10 Strict T2B

2/21/13

Week 4 Day 4:

Strength:
Clean: Work up to 90%, then 5x1@90%

Skill:
For time:
21-15-9
Ring Dips and ABMAT SU

2/20/13

Week 4 Day 3:

Strength:
FS 2x3 @85%, 8x3@90%

Core:
3 rounds of:
20 GHD
20 T2B

2/19/13

Week 4 Day 2:

Strength:
Press: 4x3@85%, 4x3@90%

Skill:
30x HSPU
Break into sets. Set does not count if it is less than 5 reps.

2/18/13

Week 4 Day 1:

Strength:
BS 2x3@85%, 8x3@90%

Core:
3x 15 Good mornings
3x 40 ABMAT SU

2/15/13

Week 3 Day 5

Strength:
OHS 3x10@85%

Skill:
4 rounds:
10 Ring dips (Heavy)
5 Pullups (Heavy)

2/14/13

Week 3 Day 4

Strength:
Jerk: work up to 80% then 2x3@80%, 3x2@85%

then

"Annie"
50-40-30-20-10
Double Unders
ABMAT SU

2/13/13

Week 3 Day 3

Strength:
FS 10x3@85%

2/12/13

Week 3 Day 2

Strength:
    Snatch:  work up to 85%, then 3x2@85%, 3x1@90%

Skill:
4x10 ring pushups
4x10 strict pullups

2/11/13

Week 3 Day 1

Strength: BS 10x3@85%

Core:
3x15 Good Mornings
3x35 ABMAT SU

2/8/13

Week 2 Day 5:

Strength:
OHS 10x3@80%

Core:
4x15 Back ext
4x15 Rollouts

Skill:
4 rnds of:
5 Weighted ring dips
10 Weighted Pullups
Weighted sets should be heavy, but still completed unbroken.

2/7/13

Week 2 Day 4:

Strength:
Clean:  Work up to 80%, then 4x3@80%

Skill:
DU practice: 4x UB sets of 85% of max UB.

2/6/13

Week 2 Day 3:

Strength:
FS 10x3@80%

Core:
4 rnds of:
15xGHD
15xT2B

Skill:
30x HSPU break sets as needed

2/5/13

Week 2 Day 2:

Strength:
DL 3x5@75%, 5x3@85%

Skill:
3x10 ring pushups
3x10 strict pullups

2/4/13

Week 2 Day 1:
Strength: BS 10x 3@80%

Core:
100 ABMAT SU
100 Supermans

Skill:
30x MU
Sub: Bar MU or C2B

Rest

2/1/13

Week 1 Day 5:

Strength:
OHS: 10x3@75%

Core:
3x10 GHD Med ball toss (10/14)

Skill:
3 attempts at a 1min max rep 15' rope climb.