BS:
10x3@80%
Thursday 9/19/13
Snatch:
1 below the knee +1 OHS
3@75%
3@80%
Then
3x1@85%
3x1 heavy
Then
OHS
3x3@ heaviest snatch load. Snatch balance first OHS.
Then
100 ABMAT SU
50 Ring dips
30 HSPU
20 T2B
Max effort L-sit for time.
Tuesday 9/17/13
Clean:
3x1@75%
3x1@80%
then
Clean pull+below the knee C&J
3@80%
3@85%
then
3x1@100% of C&J
Watch video at 5:30 movements for the workout start at 6:43.
3x1@75%
3x1@80%
then
Clean pull+below the knee C&J
3@80%
3@85%
then
3x1@100% of C&J
Watch video at 5:30 movements for the workout start at 6:43.
Monday 9/16/13
BS:
2x5@75%
2x4@80%
2x3@85%
2x2@90%
2x1@95%
Then
50 ABMAT SU
50 Ring Pushups
50 Ring dips
Tuesday 9/12/13
Snatch:
3x1 high +1 below the knee w/pause@75%
3x1 high +1 below the knee w/pause@80
3x1 high +1 below the knee w/pause@Heavy
Focus on making contact. Pause should be 2 count. (1-2-pull)
Then
3x1 from high hang@heavy
Friday 9/6/13
BS:
3x3@75%
3x3@80%
3x3@85%
3x3@Heavy
Press:
3x3@75%
3x3@80%
3x3@85%
3x3@Heavy
then
3x15 GHD SU
3x15 T2B
then
5 legless rope ascents
Thursday 9/5/13
Snatch:
3x high pull+below the knee+2xOHS@ 75%
3x high pull+below the knee+2xOHS@ 80%
3x high pull+below the knee+2xOHS@ 85%
3x high pull+below the knee+2xOHS@ Heavy
Then
50 ring dips
50 GHD sit ups
Then
Pick a skill and get better. Don't be a bitch.
3x high pull+below the knee+2xOHS@ 75%
3x high pull+below the knee+2xOHS@ 80%
3x high pull+below the knee+2xOHS@ 85%
3x high pull+below the knee+2xOHS@ Heavy
Then
50 ring dips
50 GHD sit ups
Then
Pick a skill and get better. Don't be a bitch.
Tuesday 9/3/13
Clean:
3x Clean+FS+Below the knee hang clean and jerk @75%
3x Clean+FS+Below the knee hang clean and jerk @80%
3x Clean+FS+Below the knee hang clean and jerk @85%
3x Clean+FS+Below the knee hang clean and jerk @Heavy
3x Clean+FS+Below the knee hang clean and jerk @75%
3x Clean+FS+Below the knee hang clean and jerk @80%
3x Clean+FS+Below the knee hang clean and jerk @85%
3x Clean+FS+Below the knee hang clean and jerk @Heavy
Monday 9/2/13
BS:
8x2@90%
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.
8x2@90%
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.
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