11/14/2014
A. Every 90 seconds x 12 minutes - Snatch
65, 70, 75, 80, 85, 90, 90, 95 - percentages
B. Every 90 seconds x 12 minutes - C&J
65, 70, 75, 80, 85, 85, 85, 90 - percentages
C. Every 30 seconds x 10 minutes - Back Squat
2 reps @ 55% of Max (SPEED)
+
5 sets:
10 TNG C&J 135/95
30 seconds double unders
30 seconds burpees
rest 5 minutes x 5
65, 70, 75, 80, 85, 90, 90, 95 - percentages
B. Every 90 seconds x 12 minutes - C&J
65, 70, 75, 80, 85, 85, 85, 90 - percentages
C. Every 30 seconds x 10 minutes - Back Squat
2 reps @ 55% of Max (SPEED)
+
5 sets:
10 TNG C&J 135/95
30 seconds double unders
30 seconds burpees
rest 5 minutes x 5
11/13/2014
3-4 sets:
50/35 Calorie Row
25/15 Calorie AB
500m Run
Rest 5 minutes
+
Accessory Work
A. Glute Ham Raise 4 x 8 reps
B. Accumulate 75 seconds Chin Over Bar Pull-Up Hold
C. Accumulate 75 seconds Bottom of Dip Hold
D. Accumulate 75 seconds L-sit Hold
50/35 Calorie Row
25/15 Calorie AB
500m Run
Rest 5 minutes
+
Accessory Work
A. Glute Ham Raise 4 x 8 reps
B. Accumulate 75 seconds Chin Over Bar Pull-Up Hold
C. Accumulate 75 seconds Bottom of Dip Hold
D. Accumulate 75 seconds L-sit Hold
11/11/2014
A. Push Press - 4 x 4 @ 85%
B. Deadlift - every 2 minutes x 8 minutes
7 @ 60%
5 @ 70%
3 @ 80%
2 @ 90%
+
Every 10 minutes x 40 minutes
Run 500m
2 Rope Climbs (sub 15 C2B)
15 strict hspu (scale reps as needed)
15 alt. pistols
15 Hang Power Cleans 155/105
15 Burpees Over Bar
*If you're not done by the 8 minute mark each round STOP and REST until start of next round*
B. Deadlift - every 2 minutes x 8 minutes
7 @ 60%
5 @ 70%
3 @ 80%
2 @ 90%
+
Every 10 minutes x 40 minutes
Run 500m
2 Rope Climbs (sub 15 C2B)
15 strict hspu (scale reps as needed)
15 alt. pistols
15 Hang Power Cleans 155/105
15 Burpees Over Bar
*If you're not done by the 8 minute mark each round STOP and REST until start of next round*
11/10/2014
A. Every 30 seconds for 15 minutes (10 reps of each)
Interval 1: Snatch Balance
Interval 2: Hang Snatch
Interval 3: Snatch
*all at 70-75% of 1RM Snatch*
B. Clean & Jerk - 8 singles @ 80%
C. Front Squat 4 x 4 @ 85% rest 2-3 minutes
D1. Back Extensions (2 second pause extended) x 12 reps *add weight*
D2. Weighted Plank Hold x 45 seconds
rest 60 seconds x 3 sets
Optional Conditioning
30 seconds run
30 seconds jog
x 25 minutes
Interval 1: Snatch Balance
Interval 2: Hang Snatch
Interval 3: Snatch
*all at 70-75% of 1RM Snatch*
B. Clean & Jerk - 8 singles @ 80%
C. Front Squat 4 x 4 @ 85% rest 2-3 minutes
D1. Back Extensions (2 second pause extended) x 12 reps *add weight*
D2. Weighted Plank Hold x 45 seconds
rest 60 seconds x 3 sets
Optional Conditioning
30 seconds run
30 seconds jog
x 25 minutes
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