8/9/2016
A. Clean Grip Deadlift - 5, 3, 1, 1, 1 rest 2 minutes *building*
B. High Hang Power Clean (position 1) x 3 TNG reps rest 1:30 x 5 sets (keep these around 70-75%) *form and mechanics*
C. Supine Medball Hamstring Curl @ 2111 tempo x 8-10 reps rest 2 minutes x 3 sets
+
AMRAP 4 @ 80-85%
20 Double Unders
10 Russian KB Swings 70/53
5 Burpees
rest 1 minute x 3 sets
+
GOAT Work - spend 5-10 minutes on something that needs practice
B. High Hang Power Clean (position 1) x 3 TNG reps rest 1:30 x 5 sets (keep these around 70-75%) *form and mechanics*
C. Supine Medball Hamstring Curl @ 2111 tempo x 8-10 reps rest 2 minutes x 3 sets
+
AMRAP 4 @ 80-85%
20 Double Unders
10 Russian KB Swings 70/53
5 Burpees
rest 1 minute x 3 sets
+
GOAT Work - spend 5-10 minutes on something that needs practice
8/8/2016
Start of our new cycle
A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 65-70% - 10 sets of each*
B1. 3 Muscle Ups (scale 9 Pull-Ups) rest 1 minute
B2. 6-8 HSPU rest 2 minutes x 5 sets
C. Reverse Tabata L-Sit - :10 seconds ON :20 seconds OFF x 8
+
500m Run - every 4 minutes x 20 minutes (5 sets)
A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 65-70% - 10 sets of each*
B1. 3 Muscle Ups (scale 9 Pull-Ups) rest 1 minute
B2. 6-8 HSPU rest 2 minutes x 5 sets
C. Reverse Tabata L-Sit - :10 seconds ON :20 seconds OFF x 8
+
500m Run - every 4 minutes x 20 minutes (5 sets)
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