9/14/2014

Rest Day

9/13/2014

Shaker Bottle Saturday
+
OPTIONAL
GOAT WORK or TEAM TRAINING *LOW VOLUME*

9/12/2014

A. Snatch
3 singles @ 80%
2 singles @ 85%
1 single @ 90%
B. C&J
3 singles @ 80%
2 singles @ 85%
1 single @ 90%
C. Back Squat
5 x 2 @ 85% rest as needed
+
45 seconds C&J @ 95/65 *do not let go of bar*
45 seconds double unders
rest 5 minutes x 3 sets
*the above at 100%*

9/11/2014

3 sets:
10 calories AB Bike
10 Burpees
15 KB Swings 53/35
10 Burpees
15 KB Swings 53/35
10 Burpees
10 Calories AB Bike
rest 8 minutes
All at 110% effort
*record all 3 rounds*

Optional Accessory Work:
A) 3 x 8 strict pull-up against max band - http://youtu.be/bgCSQIZjQ8M
B) 3 x 15 weighted push-ups
C) 3 x 10 DB Row/arm rest as needed
D) 100x tricep band pushdown

9/10/2014

Rest & Recovery Day

9/9/2014

A. Push Press 4 x 5 @ 70% rest 2 minutes
B. Banded Deadlift - 8 x 2 @ 50% of 1RM + Bands - rest 45 seconds between sets
+
4 sets @ 80%
Row 250m
15 Pull-Ups (scale up to C2B)
15 KB Swings 70/53
15 Box Jump Overs 24/20
15 HSPU
Run 300m
rest 5 minutes

Banded Deadlift 
http://youtu.be/F6xPIZC6lhM
*Remember if you're doing these in WP only in the old room*

9/8/2014

Phase 2:

A. Snatch - 5 TNG @ 60%, 3 TNG @ 65%, 10 Singles @ 70%
B. C&J - 5 TNG @ 60%, 3 TNG @ 65%, 10 singles @ 70%
C. Front Squat - 4 x 5 @ 70% rest 2 minutes
D. Glute Ham Raise - 3 x 12-15 reps
E. Weighted Back Extensions 3 x 12-15 reps
F. Banded (adduction & abduction) thin band 4 x 25/leg

*all snatches and cleans are full squat*

ADDUCTION
http://youtu.be/oPSBlqHfAg8

ABDUCTION
http://youtu.be/1yTbhaAcSU4