Training 7-4-16 to 7-10-16

Monday

A: Front Squat Pause 1 ¼ - 5, 3, 1, 5, 3, 1 Building to max on second 1
C: Hang Clean Below Knee - 85% x 1 x 2, 90% x 1 x 2
D: Snatch Pull- 90% x 5 x 4
+
5 Sets


15 Banded Russian KBS
5 Knees to Elbow
5 Toes to Bar
5 Pull Up
5/leg Overhead Lunge 135/93
Rest 2

Tuesday

A: Push Press - Heavy Single for day
B: Power Jerk - 85% x 1 x 5
C1: 5 Chest to Bar Pull Up x 5; rest 1
C2: 6-8 DB Row/side x 5; rest 1
C3: 10 Ring Push Ups + 30s FLR x 5; rest 2
+

10 OTM

30s Max Burpee Box Jump
Row 20/14 Cals
+
3 Sets @sustained pace
7 TnG Clean and Jerk 115/73
9 Back Squat
Assault Bike 25 Cals


Rest 2


Wednesday

A: Snatch - 75% x 3 x 4
B: Back Squat - 80% x 2 x 8
C: Strict Ring Dip - 30 Dips

Thursday

Rest

Friday

A: Strict Press - Heavy 1, then max reps with 70% x 3 sets
B: Wtd Strict Chin Up - @22x2 - 1-2 x 5 sets
D1: Ring/Dip Support - 30s/30s x 3
D2: Hinge Row - @2112 6-8 x 3
E: Ring FLR - 2 min

Saturday

A: Back Squat - 85% x 3, 90% x 2, 95% x 1 x 2
B: Snatch - 85% x 1, 90% x 1 x 3
C: Clean and Jerk - Build to 90% 
*hold split and recovery on jerk 3 seconds in each position
+
3 on 1 off x 2 sets

1 Power Clean + 2 Hang Cleans + 3 Front Squat 135/93
60m Sled Drag (light keep it moving)

5 Jerks 135/93
9 Cals AB
15 Double under

8 Deadlift 135#
8 Lateral Burpees

Sunday

Rest