Training 9-5-16 to 9-11-16

Monday

A: Close Grip Bench Press - Heavy 3
B: Close Grip Bench Press - 90% A x 2-3 x 5
B: Back Squat @4020 - Build to a Heavy 3
C: Back Squat @4020 - 90% B x 2-3 x 5
+
10 OTM

8-10 Pull Ups + 10 Push ups
+
3 Sets

10 Glute Ham Raise
15 Thruster 135/93

Tuesday

A: 3 Position Power Snatch (mid thigh, below knee, floor) - 70% x (1+1+1) x 1, 75% x 1, 80% x 3
B: 2k Row x 4; rest 150s
C: Side Plank Rotation - 15/side x 3
+
21, 15, 9, 21 KBS 32/24
400m Run

Wednesday

A: 3 Position Clean (mid thigh, below knee, floor) - 70% x (1+1+1) x 1, 75% x 1, 80% x 3
B: Clean Pull - 110% x 3 x 6
*straps ok
C: Row - 12s x 6 OT2M
D: Sled Sprint - 30m (8-12s) x 6 OT2M
E: Assault Bike - 12s x 6; OT2M
+
20 Minutes working on your weakness

Thursday 

Rest

Friday

A1: Bench Press @30x1 - 3-5 x 5; rest 1
A2: Power Clean - 80% x 2 x 5; rest 2
B: Back Squat - 80% x 5 x 8
C: Row - 12s x 6 OT2M
D: Sled Sprint - 30m (8-12s) x 6 OT2M
E: Assault Bike - 12s x 6; OT2M

Saturday

Gymastics Seminar with Nicole Zapoli

Sunday

Rest