May 23, 2016

5-23-16

Day 1:

Oly: 12 Min EMOM
        Min 1 - 3 5 Squat Clean and Jerk @ 60%
        Min 4 - 6 4 Squat Clean and Jerks @ 65%
        Min 7 - 9 3 Squat Clean and Jerks @ 70%
        Min 10 - 12 2 Squat Clean and Jerks @ 75%

Strength: Behind the Neck Jerk 6 x 2 70%

Strength: Strict Pull Ups 45 Total

Day 2:

Oly: 12 Min EMOM
        Min 1 - 3 5 Squat Snatches @ 60%
        Min 4 - 6 4 Squat Snatches @ 65%
        Min 7 - 9 3 Squat Snatches @ 70%
        Min 10 - 12 2 Squat Snatches @ 75%

Strength: Tempo Back Squats
               4 count down and 1 up
               6 x 3 70%

Strength: DB Shoulder Press 4 x 10

May 11, 2016

5-11-16

Day 1:

Tech: Snatch Balance 8 x 1 80%

Tech: Snatch Grip Pause Deadlift 6 x 2 70% (pause for 3 seconds at mid hang)

Oly: 15 Mins to set 3 RM Touch and Go Squat Snatch

Accessory: Strict Pull Ups 40 Total
                  Bent Over Rows 4 x 12


Day 2:

Strength: Front Squat 7 x 3 80%

Strength: Push Jerk 3, 3, 3, 3, 3, 3, 3 Climbing

Oly: 15 Min to Set TOuch and GO 3 RM Squat Clean

Accessory: Max Box Jump then 10 Reps at 90% ish
                  4 x max ring dips 2 min rest