Training 11-14-16 to 11-20-16

Monday

10 Minutes bar work to warm up

A: Scare Crow Snatch + Drop Snatch + Sotts Press - 1+1+3 x 5
B: Snatch Push Press + Overhead Squat - 75% best OHS x 3+3 x 4
C: Hang Clean + FS - Heavy 2 + 1
*Build using 3+1 on all sets, no dropping on hang cleans

Tuesday

A: Push Press + Power Jerk + Jerk - 3+2+1 x 80% 2 weeks ago 1+1+1 x 5 sets
B1: False Grip Ring Row - @20x2 8-12 x 3 sets
B2: Parallette HSPU Negatives - 5 sec negative x 4-6 reps x 3 sets
*come down low as possible and kick back up between reps
B3: Perfect Push Up (unbroken) - 10-15 x 3 sets
D: 10 Minutes strict muscle up transition work
+
5 Rds

500m Row
60m Heavy Farmer Carry
8-10 Strict HSPU
5 Chest to Bar Pull Ups + 5 Kipping Pull Up

Wednesday

Warm up with 15 minutes empty bar work

A: Back Squat 85%, 90%, 95% H10 x 10
B: Power Clean - 70% 3, 75% x 2, 80% x 1 x 2 waves
C: Clean Pull - 100% x 6 x 3
+
4 sets resting as needed

10 Good Morning @30x1
30s Heavy wtd plank
45s/side Straight arm side plank
15 Wtd sit ups

Thursday

Rest

Friday

A: Push Press - 80% x 2 x 4
B: Wtd Ring Dip - 5, 3, 1, 5, 3, 1 building
C1: Ring Push Up + Ring FLR - 12-15 + 30s x 4
C2: DB Row - 6-8/side x 2, 3-5 x 2
C3: DB Bench Press - 8-10 x 4

Saturday

Warm Up with 15 minutes empty bar work

A: Front Squat - @20x2 90% Last weeks H5 x 5 x 3
B: Back Squat - @20x1 65%, 70%, 75% H10 x 10
C: Snatch Jerk from behind neck - 6-8 x 3 Medium effort
+
3 Rds

20 Assault Bike Cals
20 Pull Ups
30 Wall Ball (30/20)
30s/side Side Plank
Rest 1

Sunday

Rest