6/19/2016

OFF

6/18/2016

A. Jerk Balance 3 x 3 (5-10% heavier than last week) rest 1 minute
B. Pause Push Jerk - 5 x 2 rest 2 minutes (dip and pause for 2 seconds, then explode through jerk and pause in landing)
+
AMRAP 14
5 Back Squats 255/160 (from rack)
3 Bar Muscle Ups (scale to jumping Bar MU's)

6/17/2016

A. Deadlift
5 @ 40%
5 @ 50%
5 @ 60%
*start new set every 2 minutes*
*add 5-10# total to your training max from cycle 1*
B. Every 2 minutes x 16 minutes - Hang Clean Position 1 x 1 rep + Hang Clean Position 2 x 1 rep (doesn't have to be TNG) @ 80% of 1RM
+
For time:
10 Power Cleans 185/125
20 Front Squats 185/125
40 Toes to Bar
20 Front Squats 185/125
10 Power Cleans 185/125

6/16/2016

A. Snatch - Every 2 minutes x 16 minutes (8 sets) - work to today's tough single
B. Front Squat
5 @ 40%
5 @ 50%
5 @ 60%
*start new set every 2 minutes*
*add 5-10# total to your training max from cycle 1*
C1. Bench Press x 6 reps (build from last week) rest 1 minute
C2. Landmine Row x 5 reps (5-10% heavier than last week) rest 1 minute x 5 sets

6/15/2016

Rest Day

6/14/2016

A. Strict Press
5 @ 40%
5 @ 50%
5 @ 60%
*start new set every 2 minutes*
*add 5-10# total to your training max from cycle 1*
B. EMOM x 10
:20 Seconds Max C2B Pull-Ups
C. Every 90 Seconds x 15 minutes - Snatch x 1 Rep (50, 60, 70, 80, 50, 60, 70, 80, 80, 80%)
D. Turkish Getup x 30 reps (15/arm) 53/35 - slow and steady - focus on stability

6/13/2016

Warmup:
Lacrosse Roll Each Hip x 2 minutes/leg (laying on stomach)
Banded Samson Stretch x 2 minutes/leg
+
A. Back Squat
5 @ 40% of TM
5 @ 50% of TM
5 @ 60% of TM
*start a new set every 2 minutes*
*add 5-10# total to your TM from cycle 1*
B. Power Clean Cluster (position 2) *above knee* 1.1.1 rest 10 seconds/rest 2 minutes x 4 sets
*stay light and work on fast turnover and catch - mechanics must be perfect
C. EMOM x 10
:20 Seconds Max HSPU - Open Standards
+
In teams of 2:
1000m Ski (switch at 500m)
rest as needed x 3 sets