October 27, 2015

10-27-15

Day 1:

Strength 1: 10 Min EMOM 2 Snatches @ 80%

Strength 2: Snatch Balance (3 sec pause at bottom) 8 x 1 70%

Strength 3: Snatch Grip Jerks 8 x 2 70%

Accessory: Squat KB Swing 3 x 10 (get in the bottom of the squat, grasp each side of kb handle, move kb from pelvis to eye using only shoulders but maintaining up right squat position)

Day 2:

Strength 1: 10 Min EMOM 2 C and J @ 80%

Strength 2: Pause Front Squats 7 x 3 70%

Strength 3: Dimmel Deadlift 3 x 15

Accessory: Handstand Holds 4 x max against wall 1 min rest
                   hanging L Holds 4 x max 1 min rest

October 19, 2015

10-19-15

Day 1:

Strength 1: 10 Min EMOM 1 Time Through Complex
                   1 Hang Power Clean
                   1 Clean
                   1 Push Jerk
                   1 Split Jerk

Strength 2: Strict Pull Ups 4 x Max

Strength 3: DB Bench Press 4 x 10

Accessory: Db Tri Ext 4 x 10
                   Reverse Hypers 4 x 15

Day 2:

Strength 1: 10 Min EMOM 1 Time Through Complex
                   1 Hang Squat Snatch
                   1 Snatch
                   1 Behind the Neck Jerk

Strength 2: Front Squat 7 x 3 75%

Strength 3: Bent Over Rows 4 x 10

Accessory: Hanging L holds accumulate 3 mins