September 1, 2015

9-1-15

Day 1

Strength 1: 1 1/4 Front Squats 4 x 4 70%

Strength 2: Clean and Jerk EMOM
                   Min 1 - 3 4 @ 60%
                   Min 4 - 6 3 @ 70%
                   Min 7 - 9 2 @ 80%
                   Min 10 - 12 1 @ 90%

Strength 3: Single Leg Lunges 4 x 10 Each leg DB's in each hand

Accessory: Hanging L Hold 3 Min Total
                  DB Triceps Pull Overs 4 x 15

Day 2

Strength 1: DB Bench Press 4 x 10

Strength 2: Snatch EMOM
                   Min 1 - 3 4 @ 60%
                   Min 4 - 6 3 @ 70%
                   Min 7 - 9 2 @ 80%
                   Min 10 - 12 1 @ 90%

Strength 3: OH Squat 4 x 10 70%

Accessory: GHD Sit Ups 4 x 15
                  Strict Pull Ups 4 x Max

August 18, 2015

8-18-15

Day 2:

Strength 1: Push Jerk 8 x 3 75%

Strength 2: High Hang Clean 6 x 3 50%

Strength 3: Clean 1 RM

Accessory: DB Bench Press 4 x 10 HAP
                   Turkish Get Ups 20 Each Arm

August 10, 2015

8-10-15

Day 1:

Strength 1: High Hang Clean 6 x 3 60%

Strength 2: 3 Pos Pause Clean 7 x 1 Heavy but perfect (pause for 3 count at 2" above ground, just below knee and just above knee)

Strength 3: Clean and Jerk 10 x 1 80%

Accessory: Deficit Push Up (hands on 45's) 4 x Max
                   Hanging L Holds 4 x Max

Day 2:

Strength 1: High Hang Snatch 6 x 3 60%

Strength 2: 3 Pos Snatch 7 x 1 Heavy but perfect (pause for 3 count at 2" above ground, just below knee and just above knee)

Strength 3: Snatch 10 x 1 80%

Accessory: GHD Sit Up 4 x 15
                  Glute Ham Raise 4 x 12