Training 6-28-16 to 7-3-16

Monday

A: Front Squat Pause 1 ¼ - 3 rm
C: Hang Clean Below Knee - 70% x 3, 75% x 3, 80% x 2, 85% x 1
D: Snatch Grip Deadlift - 105% x 5 x 4
+
5 Sets


15 Russian KBS
10 Toes to Bar
30s/side Side Plank
Rest 2

Tuesday

A: Push Press - 80% x 5, 85% x 3, 90% x 1 x 3
B: Power Jerk - 85% x 1 x 3
C1: 5 Chest to Bar Pull Up x 5; rest 1
C2: 10 Ring Row x 5; rest 1
C3: 15 Push Ups x 5; rest 2
+
12 OTM 

15 Box Jump
Assault Bike 10 Cals
20 Wall Ball (30/20)
+
3 Sets @sustained pace
7 Hang Power Clean (155/103)
9 Front Squat
800m Row
12 Deadlift
Rest 2


Wednesday

A: Snatch - 75% x 3 x 4
B: Back Squat - 80% x 2 x 8
C: 30 Min Row for max meters

Thursday

Rest

Friday

A: Strict Press - Heavy 5, then 90% x 5 x 3
B: Wtd Strict Chin Up - @20X2 - 4-6 x 2, 2-4 x 2
D1: Ring/Dip Support - 24s/24s x 4
D2: Hinge Row - @2112 6-8 x 4
E: Ring FLR - 90s, 75s, 60s; rest 1

Saturday

A: Back Squat - Heavy 2-4
*feel good. No misses
B: Snatch - (80% x 1, 85% x 1, 90% x 1) x 2
C: Clean and Jerk - 70% x 2+1, 75% x 2+1, 80% x 2+1 x 2
*hold split and recovery on jerk 3 seconds in each position
D: Snatch Grip RDL - 6 x 4
+
3 on 1 off x 2 sets

500m Row
Max Strict HSPU

30/24 Cal Assault Bike
Max Clean and jerk 135/93#

400m Run
Max Pull Up