Tuesday, December 27, 2016

Week 1 - 2 strength basis




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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