5/4/2016

Rest Day

5/3/2016

A1. Strict Press
3 @ 70% of TM
3 @ 80% of TM
3+ @ 90% of TM
rest 2:00
A2. Strict Pull-Ups x 12-15 reps (doesn't have to be UB but don't take all day) rest 2:00 x 3 sets
B. Halting Snatch DL + High Pull From Pause 5 x 2 reps @ 80% of 1RM rest 2:00 (pause at knee for 2 secs and explosively high pull from pause)
C. Pressing Snatch Balance 5 x 3 reps (light) rest 1:30 (focus on upright torso) - https://youtu.be/RbwuLbveLrU
D. Long Jumps x 3 Max Singles rest 2 minutes x 5 sets

5/2/2016

Warmup:
Ido Portal Squat Routine 1.0
+
A. Back Squat
3 @ 70% of TM
3 @ 80% of TM
3+ @ 90% of TM
rest 2 minutes
B1. Power Clean Cluster 1.1.1 rest 15 seconds between cluster rest 2:00 after each set @ 75-80% of 1RM
B2. Strict HSPU x 12-15 reps (doesn't have to be UB) rest 2:00 x 3 sets
+
3 Laps Around CFW
rest 2 minutes x 3 sets

5/1/2016

Rest Day

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)