Training 3-20-17 to 3-26-17

Jacob Snatch Open 17.3.jpg

Monday 

A: Front Squat - 3, 1, 2, 1, 1, 1, 1, 1
*Same 3 as last week. Build to a 1 RM
+
4 Sets

15, 12, 9, 21 Russian KBS
50 Double Under
Rest 1
+
2 min/side Couch Stretch

Tuesday

A: Jerk - 65-75% x 1 OTM x 15 - change weight every 5 sets
B: Push Press - Heavy 1 in 10 Minutes

Rest 5

3 sets

75s/side Side Plank
10-15 Wtd PVC Rollover (2.5-5 lbs Max)

Wednesday

A: Bench Press - Tough 3 + 90% x 3 x 2
*will try to beat this number next week.
B: Back Squat - 80-85% x 1 x 3
*increase load 5-10#
C: Row/Assault Bike - 30s x 10; rest 30s
D: Max Wtd Plank x 1 sets (45/35)

Thursday

A: Thruster - 3 TnG x 10 OTM - Light weight for quality position
+
AMRAP 4 x 2; rest 3

12 KBS
20 Double Under
10 Walking Lunge

AMRAP 4 x 2; rest 3

3, 6, 9, 12, 15 Power Clean
3, 6, 9, 12, 15 Toes to bar
20s FLR
*if you get to 15 stop

Friday

A: Segment Power Clean + Clean - 1+1 x 12 OTM
+
AMRAP 20

1 Walk around box/side (180 degrees)+ 10s Handstand Hold on last rep
10 Box Jump
1 Turkish Get up/side - try to use a heavier or different shaped object from last week
AB/Row - 15/12 Cals

Saturday

Open Workout 17.5

*Based upon what the open workout is another workout may be substituted in place. 

Sunday

Rest