4/30/2016
A. Tall Jerk - 3 x 3 rest 1:00 - https://youtu.be/48h5_Br5q_w (keep these light)
B. Overhead Barbell Hold x :30 Seconds Locked Out rest 1:30 x 3 sets (increase weight each set)
C. Split Jerk - 1 Rep Every 90 seconds x 15 minutes (65-75%) these must be mechanically perfect
+
For time:
300m Farmers Carry (53/35)
30 Shoulder to Overhead 115/75
30 Sumo Deadlift High Pulls 115/75
30 Overhead Squats 115/75
300m Farmers Carry (53/35)
B. Overhead Barbell Hold x :30 Seconds Locked Out rest 1:30 x 3 sets (increase weight each set)
C. Split Jerk - 1 Rep Every 90 seconds x 15 minutes (65-75%) these must be mechanically perfect
+
For time:
300m Farmers Carry (53/35)
30 Shoulder to Overhead 115/75
30 Sumo Deadlift High Pulls 115/75
30 Overhead Squats 115/75
300m Farmers Carry (53/35)
4/29/2016
A. Banded DL at 50% of TM (use red or blue band) 10 sets of 2 rest 60 seconds
B. Halting Clean Grip DL 5 x 3 @ 75-80% rest 2:00 (first pull to knee, pause 2 seconds feel tension in hamstrings)
C. Banded Good Mornings x 100 reps
+
3 rounds:
20 Squat Cleans 95/65
20 Burpees
B. Halting Clean Grip DL 5 x 3 @ 75-80% rest 2:00 (first pull to knee, pause 2 seconds feel tension in hamstrings)
C. Banded Good Mornings x 100 reps
+
3 rounds:
20 Squat Cleans 95/65
20 Burpees
4/28/2016
A. Snatch Complex
Power Snatch x 1 + Squat Snatch x 1 (doesn't have to be TNG) - Every 90 seconds x 15 minutes (65-75%)
B. Front Squat
5 @ 65% of TM
5 @ 75% of TM
5+ @ 85% of TM
rest 2 minutes
C1. Ring Push-Ups (feet elevated) @ 2111 tempo x Max Reps in :60 Seconds rest 1:00
C2. Banded Pec Stretch x :30 Seconds per side rest 2:00 x 3 sets
+
3 sets:
3 minutes Assault Bike @ 80-85% effort - keep an eye on your watts
into
1 minute Clock Accumulate Deadhang From Pull-Up Bar (ALAP)
rest 1:00 bt rounds
Power Snatch x 1 + Squat Snatch x 1 (doesn't have to be TNG) - Every 90 seconds x 15 minutes (65-75%)
B. Front Squat
5 @ 65% of TM
5 @ 75% of TM
5+ @ 85% of TM
rest 2 minutes
C1. Ring Push-Ups (feet elevated) @ 2111 tempo x Max Reps in :60 Seconds rest 1:00
C2. Banded Pec Stretch x :30 Seconds per side rest 2:00 x 3 sets
+
3 sets:
3 minutes Assault Bike @ 80-85% effort - keep an eye on your watts
into
1 minute Clock Accumulate Deadhang From Pull-Up Bar (ALAP)
rest 1:00 bt rounds
4/26/2016
A1. Strict Press
5 @ 65% of TM
5 @ 75% of TM
5+ @ 85% of TM (go to failure)
rest 1:30 minutes
A2. Strict Pull-Ups x 8-10 reps (add weight or bands as needed) rest 1:30 x 3 sets
B. Halting Snatch DL 5 x 3 reps @ 75-80% of 1RM rest 1:30 (first pull to knee, pause 2 seconds feel tension in hamstrings)
C. Heaving Snatch Balance 5 x 3 reps (light) rest 1:30 (focus is upright torso) - https://youtu.be/jarNDV_fMCE
D. Depth Jump 3 x 5 reps rest 1:00 - https://youtu.be/C9o8_GvhG10
5 @ 65% of TM
5 @ 75% of TM
5+ @ 85% of TM (go to failure)
rest 1:30 minutes
A2. Strict Pull-Ups x 8-10 reps (add weight or bands as needed) rest 1:30 x 3 sets
B. Halting Snatch DL 5 x 3 reps @ 75-80% of 1RM rest 1:30 (first pull to knee, pause 2 seconds feel tension in hamstrings)
C. Heaving Snatch Balance 5 x 3 reps (light) rest 1:30 (focus is upright torso) - https://youtu.be/jarNDV_fMCE
D. Depth Jump 3 x 5 reps rest 1:00 - https://youtu.be/C9o8_GvhG10
4/25/2016
Warmup:
Squatting Thoracic Rotations x 15-20 Slow Reps/Side - Include these in your warmup (https://youtu.be/PlHKhMX5YBc)
+
A. Back Squat
5 @ 65% of TM
5 @ 75% of TM
5+ @ 85% of TM (go to failure with no excessive pausing on top)
rest 2 minutes
B1. Power Clean Cluster 1.1.1 rest 10 seconds between cluster rest 1:30 after each set @ 70% of 1RM
B2. Strict HSPU x 8-10 reps (add deficit or target to make these UB) rest 1:30 x 3 sets
+
6 minutes Run @ 80% rest 2 minutes x 3 sets *you can do this in PM if needed*
Squatting Thoracic Rotations x 15-20 Slow Reps/Side - Include these in your warmup (https://youtu.be/PlHKhMX5YBc)
+
A. Back Squat
5 @ 65% of TM
5 @ 75% of TM
5+ @ 85% of TM (go to failure with no excessive pausing on top)
rest 2 minutes
B1. Power Clean Cluster 1.1.1 rest 10 seconds between cluster rest 1:30 after each set @ 70% of 1RM
B2. Strict HSPU x 8-10 reps (add deficit or target to make these UB) rest 1:30 x 3 sets
+
6 minutes Run @ 80% rest 2 minutes x 3 sets *you can do this in PM if needed*
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