Training 9-12-16 to 9-18-16

Monday

A: Close Grip Bench Press - Heavy 2
B: Close Grip Bench Press - 90% A x 1-2 x 6
B: Back Squat @4020 - Build to a Heavy 2
C: Back Squat @4020 - 90% B x 1-2 x 6
+
10 OTM

10 Pull Up, 10 Push ups, 10 Squats
+
3 Sets


10 Glute Ham Raise
10 Heavy DB Lunge
20 Unbroken Wall Ball

 

Tuesday

A: 3 Position Power Snatch (mid thigh, below knee, floor) - 80% x (1+1+1) x 4
B: 2k Row x 3; rest 120s
+
200m Run
21 KBS
400m Run
21 KBS
800m Run
21 KBS 

Wednesday

A: 3 Position Clean (mid thigh, below knee, floor) - 80% x (1+1+1) x 4
B: Clean Pull - 110% x 2 x 5
*straps ok
C: Row - 12s x 9 OT2M
D: Sled Sprint - 30m (8-12s) x 8 OT2M
E: Assault Bike - 12s x 7; OT2M
+
20 Minutes working on your weakness

Thursday 

Rest

Friday

A1: Bench Press @30x1 - 2-4 x 5; rest 1
A2: Power Clean - 80-85% x 2 x 5; rest 2
B: Back Squat - 80% x 5 x 6
C: Row - 12s x 7 OT2M
D: Sled Sprint - 30m (8-12s) x 6 OT2M
E: Assault Bike - 12s x 5; OT2M

Saturday

A: Snatch + OHS w/2 sec pause in bottom - (1+1) x 8-10 sets working consistency
B: Hang Clean from knee - Build to a heavy 1
*3 seconds to knee + 3 secs pause at knee
+
AMRAP 20

1 Power Clean 185/135
3 Strict HSPU
5 Wall Ball 30/20

Sunday

Rest