1/31/13

Week 1 Day 4:
Strength:
Press: 10x3@75%
Core:
3 rounds of:
15x GHD
15x T2B
Do GHD then move to T2B.  Do not break sets or come off of the bar.  Rest no more than 3mins between sets.

1/30/13

Week 1 Day 3:

Strength:
FS 10x3 @75%

Core:
3x15 Back ext
3x15 Rollouts

1/29/13

Week 1 Day 2:

Strength:
3x3 @75% Snatch Balance
3x3 @100% Snatch grip DL
3x3 @100% Snatch Shrug
3x3 @100% Snatch Pull

Skill:
3 rounds of:
10 ring dips
5 strict pullups

1/28/13

This is the first day of the 5 week training cycle.

Week 1 Day 1:

Strength:  BS 10x3@75%

Core:  3x10 Good Mornings
           3x25 ABMAT SU

Skill: DU Prac 3xUB sets of 75% max UB

1/25/13

Rest or Make-up a missed workout from this week.

1/24/13

Press: 6x 5 @ 85%

then

4 sets of weighted (heavy): 

10 ring dips 

5 chinups

1/23/12

Back Squat: 3x3@80%
Jerk: 4x 2@85%
Good Morning: 3x10 (light)

then

3 rounds of: 
15 T2B
15 GHD
Rest as needed between rounds.  Sets must be unbroken.