July 19, 2015

Day 1:

Strength 1: Clean Complex 7 times through rest as needed between efforts
                  1 Power Clean
                  1 Hang Power Clean
                  1 Squat Clean
                  1 Hang Squat Clean
                  2 Push Jerks

Accessory: Strict Pull Ups 4 x max
                   Turkish Get Ups 15 Each Arm

Day 2:

Strength 1: Snatch Complex 7 times through rest as needed between efforts
                   1 Power Snatch
                  1 Hang Power Snatch
                  1 Squat Snatch
                  1 Hang Squat Snatch
                  2 Pause (3 count at bottom) Over Head Squat

Accessory: GHD Sit Ups 60
                   Glute Ham Raise 4 x10

July 13, 2015

7-13-15

Strength 1: Back Squat 1 RM

Strength 2: Snatch Balance 6 x 3 (3 second pause at bottom)

Strength 3: DB Shoulder Press 4 x 10

Accessory: Sled Drags 8 x 75 HAP

                   L Hang Holds 2:30 total

July 6, 2015

7-6-15

Day 1:

Strength 1: Back Squat 7 x 3 75%

Strength 2: Snatch Grip Deadlift 10 x 1 105% of snatch

Strength 3: Hang Power Snatch 10 x 1 85%

Accessory: Strict T2B 25 Total
                   Strict Dips 4 x max 2 min rest

Day 2:

Strength 1: Front Squat 7 x 3 75%

Strength 2: Push Jerk 8 x 2 80%

Strength 3: Hang Power Clean 10 x 1 85%

Accessory: Strict Pull Ups 4 x max
                   Hanging L Hold 2 mins total