Training 11-21-16 to 11-27-16

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 - 80% best OHS x 3+3 x 4
C: Hang Clean + FS - Heavy 1 + 1

Tuesday

A: Push Press + Power Jerk + Jerk - 3+2+1 x 85% 3 weeks ago 1+1+1 x 5 sets
B1: 3 strict Muscle Up transitions from bottom + 20 sec false grip hold x 5-8 sets
B2: Parallette HSPU Negatives - 5 sec negative x 4-6 reps x 5-8 sets
*come down low as possible and kick back up between reps
C: Bar Muscle Up - 10
+
5 Rds

350m Row
15 Russian KBS 32/24
8-10 Strict HSPU
6 Chest to Bar Pull Ups + 6 Kipping Pull Up

Wednesday

Warm up with 10 minutes empty bar work

A: Back Squat - 10 RM
B: Power Clean - 3 RM
C: Clean Pull - 110% x 4 x 3
+
4 sets resting as needed

5 Snatch Grip RDL
10 Strict Wtd Hanging Leg Raise
15 Wtd Sit Ups

Thursday

Rest

Friday

A: Push Press - 75, 80, 85, 90% x 2 x 4
B: Wtd Ring Dip - 2 RM
C: 10 Tough DB Bench Press + Max Unbroken Pushups @1010 x 4 sets
D: DB Row - 6-8/side x 2, 3-5 x 2

Saturday

Warm Up with 10 minutes empty bar work

A: Front Squat - @20x2 85% H5 x 5, 90% x 3 x 2
B: Back Squat - @20x1 75% H10 x 10, 85% x 5, 90% x 5
C: Clean grip Jerk from behind neck - 6-8 x 3 Medium effort
+
100 Cals Assault Bike
80 Step Up
60 Wall Ball
40 Burpee
20 Thruster 135/93#
*Rest 1 Every 3 minutes

Sunday

Rest