Training 6-6-16 to 6-12-16

Monday

A: Front Squat Pause 1 ¼ - Heavy 3
B: Front Squat Pause 1 ¼ - 85% x 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


8/side DB Russian step up
10 Strict Toes to Bar
30s Heavy Wtd Plank
Rest 1-2

Tuesday

A: Push Press - 65% x 5 x 3
B: Power Jerk - 65% x 5 x 3
C: CTB Pull Up - 5 x 10; rest as needed
+
10 OTM 

30 Double Under
10 Thruster 115/75
+
3 Sets @sustained pace
1000m Row
15 Burpee Box Jump
15 Russian KBS 32/24
Rest 2


Wednesday

A: Snatch - 65% x 3 x 6
B: Back Squat - 80% x 2 x 8
C: 1000m Row x 5; rest 2
*sustain pace
D: Assault Bike 4 min x 6; rest 2
*sustain RPM

Thursday
Rest

Friday

A: Strict Press - 10-12, 8-10, 4-6 x 4
B: Wtd Strict Pull Up - @2112 - 4-6 x 5
C: Rear Foot Elevated Split Squat - 8/side x 4
D1: Ring/Dip Support - 12s/12s x 3-5
D2: Hinge Row - @2112 3-5 x 3-5
*for quality
E1: Ring FLR - 60s x 3; rest 30s
E2: Glute Bridge - 20 x 3; rest 1

Saturday

A: Back Squat - 10 RM
B: Snatch - 75% x 2 x 4-6
C: CJ - 75% x 2 x 4-6
D: Snatch Grip RDL - 6 x 4
+
“The Chief”

AMRAP 3 Rest 1 x 5

3 Power Clean 135/95
6 Push Up
9 Squats