Training 6-20-16 to 6-26-16

Monday

A: Front Squat Pause 1 ¼ - Of heavy 3: 75% x 5, 85% x 3, 95% x 3 x 2
C: Hang Clean Below Knee - (65% x 3, 70% x 3, 75% x 3) x 2
D: Snatch Grip Deadlift - 90% x 5, 100% x 5, 105% x 5 x 2
+
5 Sets


12 Deadlift 225/155
12 Wtd Hanging Leg Raise
60s FLR
Rest 2

Tuesday

A: Push Press - 65% x 5, 75% x 5, 80% x 5
B: Power Jerk - 70% x 5, 75% x 2, 80% x 2 x 2
C1: 5 Chest to Bar Pull Up x 8; rest 30s
C2: 5/side Heavy DB Row x 8; rest 1
+
12 OTM 

20 Wall Ball 30/20
30 Double Under
Assault Bike 10 Cals
+
3 Sets @sustained pace
1000m Row
15 Hang Power Clean 135/93
20 Box Jump
Rest 2


Wednesday

A: Snatch - (70% x 3, 75% x 2, 80% x 1) x 2
B: Back Squat - 80% x 2 x 8
C: 2000m Row x 3; rest 2
D: Assault Bike 6 min x 4; rest 2
*sustain RPM keep aerobic 

Thursday

Rest

Friday

A: Strict Press - 6-8 x 3, 2-4 x 3
B: Wtd Strict Pull Up - @20X0 - 6-8, 4-6, 2-4 x 3
D1: Ring/Dip Support - 18s/18s x 4
D2: Hinge Row - @2112 6-8 x 4
E: Ring FLR - 75s x 2, 60s x 1; rest 30s

Saturday

A: Back Squat - 5 RM
B: Snatch - (75% x 1, 80% x 1, 85% x 1) x 3
C: Clean and Jerk - 75% x 2+1 x 4
*hold split and recovery on jerk 3 seconds in each position
D: Snatch Grip RDL - 6 x 4
+
AMRAP 3, 4, 5, Finish - starting at beginning each set; rest 2 between efforts

5 Strict HSPU
15 Box Jump 24/20
10 Overhead Squats 135/93
15 Toes to Bar
10 Cleans 135/93
15 Push Up
10 Push Press 135/93
15 Pull Ups
10 KBS 32/24
15 Burpee