Training 11-28-16 to 12-4-16

Monday

A: Muscle Snatch + Drop Snatch + Sotts Press - 1+1+3 x 4
B: Snatch Push Press + Overhead Squat - 85-90% best OHS x 3+1 x 4
C: Hang Clean + FS - 90% Last week x 1+3 x 2
+
30 AB Cals x 3; 1:1 Work to rest

Tuesday

A: Push Press + Power Jerk + Jerk - Heavy 1+1+1
B: Max Unbroken Ring Dips x 4 sets; rest 1
C1: Parallette HSPU Negatives - 5 sec negative x 3-5 reps x 8-10 sets
*come down low as possible and kick back up between reps
C2: Ring Muscle Up Negatives from ring support - 1-2 as slow and controlled as possible
D: Bar Muscle Up - 15
+
8-10 Rds - stay unbroken, keep core in good position

150m Row
3 Strict HSPU
6 KBS
9 Push Ups

Wednesday

A: Back Squat - 85% 10 RM x 5, 90% x 5, 100% x 5 x 3
B: Power Clean - 80% 3 RM x 2 x 4
C: Clean Pull - 110% x 5 x 3
+
3 sets resting as needed

8 Snatch Grip RDL
45s Wtd Plank
15 Wtd Sit Ups

Thursday

Rest

Friday

A: Push Press - 75, 80, 85, 90% x 2 reps each
B: Wtd Ring Dip - 1 RM
C: DB Row - 4-6 x 4
D: 10-1 Ring Push ups + Ring Row

Saturday

A: Front Squat - @20x2 90% H5 x 3, 95% x 3, 100+% x 5 x 2
B: Back Squat - @20x1 10, 8, 6, 6, 6 by feel
+
21-15-9
Power Snatch 95/63
Burpee
Rest 3
15-12-9
Power Clean 135/95
Box Jump 30/24
Rest 3
12-9-6
Front Squat 155/105
Chest to Bar Pull Up

Sunday
Rest