Training 6-13-16 to 6-19-16

Monday

A: Front Squat Pause 1 ¼ - 90% Heavy 3 x 5
C: Hang Clean Below Knee - 65-75% x 3 x 6
D: Snatch Grip Deadlift - 100% Snatch x 5 x 5
+
5 Sets for quality


15 Deadlift 185/135
10 Wtd Hanging Leg Raise
30s Heavy Wtd Plank
Rest 2

Tuesday

A: Push Press - 70% x 5 x 3
B: Power Jerk - 70% x 5 x 3
C: CTB Pull Up - 5 x 10; as fast as possible
*must be unbroken sets of 5 all sets
+
10 OTM 

10 DB Front Squat 55/35
30 Double Under
+
3 Sets @sustained pace
2000m Assault Bike
20 Box Jump
20 Alternating DB Snatch 60/40
Rest 2


Wednesday

A: Snatch - 70% x 3 x 6
B: Back Squat - 80% x 2 x 8
C: 1500m Row x 4; rest 2
D: Assault Bike 4 min x 6; rest 2
*sustain RPM keep aerobic 

Thursday
Rest

Friday

A: Strict Press - 3-5 x 5
B: Wtd Strict Pull Up - @2112 - 6-8, 4-6, 2-4 x 3
D1: Ring/Dip Support - 12s/12s x 5
D2: Hinge Row - @2112 3-5 x 5
*for quality
E1: Ring FLR - 60s x 3; rest 30s
E2: Hip Extension - 12 x 3; rest 1

Saturday

A: Back Squat - 8 RM
B: Snatch - 60% x 2, 70% x 2, 75% x 2 x 2
C: CJ - 70% x 2 x 4
*hold split and recovery on 2nd jerk 3 seconds in each position
D: Snatch Grip RDL - 6 x 4
+
AMRAP 3 on 1 off for 6 sets

2 Strict HSPU
4 High Box Jump
8 KBS 32/24