June 6, 2017

6-6-17

Day 1:

Strength: OH Squat 5 x 65%, 4 x 75%, 3 x 85%, 2 x 90%

Strength: Ring Dips (strict) 10 x 5

Oly: Snatch 7 x 2 75%

Accessory: Glute Ham Ram Raise 4 x 8
                   Reverse Hypers 4 x 12



Day 2:

Strength: Deadlift 12 x 1 85%

Strength: Push Jerk 8 x 3 80%

Oly: Power Clean 8 x 5 70%

Accessory: Bent Over Row 4 x 12
                  Legless Rope Climbs 5 total

May 16, 2016

5-16-17

Day 1:

Strength: Back Squat 8 x 3 75%

Strength: Single Leg Lunge (back leg on bench DB's in hand) 4 x 10 ea

Strength: Single Arm Upside Down KB Shoulder Press 4 x 10

Accessory: DB Row 4 x 12
                  Bent Over Row 5 x 5
                  Glute Ham Raise 3 x 12


Day 2:

Oly: I RM Snatch

Oly: 1 Rm Clean and Jerk

Accessory: Ring Dips 4 x max (kipping)
                   Close Grip Bench 4 x 12
                  Hang L Holds 4 x max 1 min rest

April 25, 2017

4-25-17

Day 1:

Strength: Single Arm DB shoulder press 3x12 ea

Strength: back squats 10x3. 70%

Oly: power clean 7x1 90%

Accessory: glute ham raise 3x8 

                  Weighted hip ext 3x10

                  100 ab mat sit ups

Day 2:

Strength: deficit deadlift 7x2 80%

Oly: hang squat snatch 7x3 65%

Strength: good mornings 4x10

Accessory: single leg lunges 4x10 ea

                  Hanging L holds 4 x max

April 12, 2017

4-12-17

Day 1:

Oly: jerk dips 7x3 105%

Oly: 1 push jerk + 1 split jerk 8x1 75%

Strength: dead stop front squats 10x1 90% clean max

Accessory: ring dips 5xmax
                  Glute Ham raise 4x10
                  Reverse hyper 4x12

Day 2:

Oly: snatch balance 8x1 100% snatch

Oly: high hang squat snatch 7x3 60%

Oly: hang power snatch 7x3 70%

Strength: deadlift 8x3 80%

Accessory: hanging L holds 4 x max
                  Strict pull ups 40 in as few sets as possible

April 3, 2017

4-3-17

Day 1:

Oly: 1 hang squat clean + 1 squat clean + 1 push jerk + 1 split jerk 7x1

Strength: goodmornings 7x3 heavy

Strength: weighted ring dips 5x5

Strength: strict pull ups 35 total

Day 2:

Oly: snatch 5 @ 75%, 5 @ 80%, 5 @ 85%

Strength: back squat 10x2 85%

Strength: DB shoulder press 5x5

Accessory: parallete L hold 5 x max

March 27, 2017

3-27-17

Day 1:

Strength: front squat 8, 6, 3, 3, 3, 2, 2

Oly: Snatch Balance 7x1 100%

Oly: snatch 8x2 75%

Accessory: strict reverse hypers 4x5
                   Bent over rows 4x10

Day 2:

Oly: clean pull 8x1 110%

Oly: jerk dips 8x1 110%

Oly: split jerk 10x2 80% use blocks

Oly: clean 3x70%, 3x75%, 3x80%, 3x85%

Accessory: GHD sit ups 4x12
                   Hip ext weighted 4x10

March 20, 2027

3-20-17

Day 1:

Oly: snatch grip deadlift 8x1 100% max snatch

Strength: behind the neck snatch grip shoulder press 6x3 50%

Oly: high hang power snatch + 3 OH squats 7x1 60%

Accessory: glute ham raise 3x10
                   Hanging L hold 4 x max

Day 2:

Oly: 7x1 clean complex 1 clean pull, 1 power clean, 1 squat clean and jerk, 1 push jerk

Strength: strict pull ups 30 total

Strength: back squat 7x4 70%

Accessory: bent over rows 4x10
                   GHD sit ups 5x12