Monday
Snatch
2 x 3 @ 75%
3 x 2 @ 80%
Snatch pull
3 x 5 @ 95%
Clean
3 x 3 @ 75%
Row 3000m - at any pace
Tuesday
Chin up
3 x 3 w/5sec decent
5 rounds
20 Lat Band pull down - black band
15 Band Face pulls w/ ext rotation
10 GHD sit up
Wednesday
Clean and Jerk
2 x 3 @ 75%
3 x 2 @ 80%
2 SN push press + 2 OHS
Work up to a HS
Strict press
Work up to a 3RM
Thursday
Rest
Friday
Snatch Max
- 5 attempts past 90%
Clean & Jerk
- 5 attempts past 90%
Back squat
-Work up to a 5RM - beat last weeks by 5lbs
Saturday:
"Eleveizes"
Ring Dip 10 - 9 - 8.....1
HSPU 1 - 2 - 3.....10
rest 10min
FT: 150 wall ball @ 20
Monday
Snatch
2 x 3 @ 70%
3 x 2 @ 75%
Snatch pull
3 x 5 @ 90%
Clean
3 x 3 @ 70%
Tuesday:
Ring MU w/band
Attempt 5 Strict MU
FT
5-4-3-2-1
Back squat 155
Ring MU
Row
5 x 250m - w/ 1min rest hold 3-5sec deviation
Wednesday
Clean & Jerk
2 x 3@ 70%
3 x 2 @ 75%
3 SN push press + 3 OHS
Work up to a HS
Strict press
Work up to a 5RM
Thursday:
Rest
Friday
Snatch Max
- 5 attempts past 90%
Clean & Jerk
- 5 attempts past 90%
Back squat
-Work up to a 5RM
S/S
Push press
6-6-6-6
WOD:FT
150 Wall ball 20/14
- every time you break 5 Burpee
Saturday
Ring Dips
5 x 5 w/ 5sec hold at top
FT
21-18-15-12-9-6-3
Deadlift 135
HSPU
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