November 23, 2015

Day 1:

Strength 1: Back Squat 7 x 3 80%

Strength 2: Push Jerks 6 x 3 80%

Strength 3: Deadlift 5 x 5 75%

Accessory: Ring Dips 4 x max
                  75 Hollow Rocks

Day 2:

Strength 1: 20 Min 1 RM Snatch

Strength 2: 20 Min 1 RM Clean and Jerk

Accessory: DB Rows 4 x 15 ea
                   GHD Sit Ups 4 x 12

November 2, 2015

11-2-15

Day 1:

Strength 1: 5 RM Touch and Go Power Clean and Jerks

Strength 2: Front Squat 7 x 3 80%

Strength 3: Strict Pull Ups 4 x max

Accessory: GHD Sit Ups 4 x 15

Day 2:

Strength 1: Snatch 10 x 1 90%

Strength 2: Overhead Squat 6 x 2 80%

Strength 3: Bent Over Rows 5 x 5

Accessory: Ring Supported L Holds 2 mins total