Training 8-29-16 to 9-4-16

Monday

A: Close Grip Bench Press - Heavy 4
B: Close Grip Bench Press - 90% A x 3-4 x 4
B: Back Squat @4020 - Build to a Heavy 4
C: Back Squat @4020 - 90% B x 3-4 x 4
+
10 OTM

6-8 Pull Ups + 10 Push ups
+
4 Sets

10 Wtd Hip Extension
25 Unbroken Wall Ball as heavy as possible

Tuesday

A: 3 Position Power Snatch (mid thigh, below knee, floor) - 70-75% x (1+1+1) x 5
B: 2k Row x 4; rest 165s
*maintain pace from last week
C: DB Reverse Fly - 15-20 x 3 LIGHT maintenance work
+
10-1/side KB Snatch
200m Run

Wednesday

A: 3 Position Clean (mid thigh, below knee, floor) - 70-75% x (1+1+1) x 6
B: Clean Pull - 105% x 4 x 5
*straps ok
C: Row - 10s x 6 OT2M
D: Sled Sprint - 30m (8-12s) x 6 OT2M
E: Assault Bike - 10s x 6; OT2M
+
20 Minutes working on your weakness

Thursday 

Rest

Friday

A1: Bench Press @30x1 - 4-6 x 5; rest 1
A2: Power Clean - 70-75% x 3 x 5; rest 2
B: Back Squat - 80% x 5 x 8
C: 40 strict ring dips + Accumulate 2 minutes active supine hang from rings in false grip
*engage lats/scaps in active hold. No arm bend. Break sets as needed
D: Row - 12s x 6 OT2M
E: Sled Sprint - 30m (8-12s) x 6 OT2M
F: Assault Bike - 12s x 6; OT2M

Saturday

A: Snatch - 3 x 5 OTM, 2 x 5 OTM, 1 x 5 OTM + 5 singles
B: Push Press + Power Jerk + Jerk - (1+1+1) x 10 OTM
*Choose weight on both. Be better at the end than when you started. Again. Be better and/or increase weight.
C: DB Reverse Fly - 15-20 x 3 LIGHT
+
10 Rds

10 Cals AB
10 Push Ups
10 Thruster 75/53
10 Pull ups
+
10 Minutes working on your weakness

Sunday

Rest