12.5.16 - 12.9.16

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Monday

5x1 Snatch at 82%

3x6 stiff leg DL at 60% +5-10 lbs

Pendlay Rows 3x6 AHAP

Alt Open Prep

4 rounds

3 min to complete each round

Rest until 3 min if round completed before:

9 OHS 115/75

6 C2B

3 Bar MU

Tuesday

A) 1x20 reps BS at 45% of 1RM BS add 5-10lbs from last week

B) Then work to a heavy Pause FS

4 Super Sets

10 Hip Thrusters AHAP

10 Bulgarian Split Squat Each leg 35/25 DB in each hand

Wed

Work to 85%  Clean for a single
1x5 tng power clean at 50% of single
1x10 tng power clean at 50% of single
1x15 tng power clean at 50% of single
 

4 sets- 2 Push Jerk + 1 Split Jerk at 70%+5-10 lbs of 1 RM Jerk

Alt Open Prep

EMOM 15 min

Min 1 8 Pistols Alt

Min 2 10 Burpees

Min 3 12 Cals bike

Thursday

2x15 BS at 45%+5-10 lbs of 1 RM (same weight you used for Mondays 20 rep BS)

Snatch DL Pause 2 sec below knee on each rep

4x3 @90% 1 RM Snatch

Alt Open Prep

5 rounds

Row 300m moderate

100m sprint

Rest 1 min

Friday

Work to 90% Snatch
2x2 Snatch 84%
 

3x3 Snatch PP + 3 Snatch Balance at 70% of 1 RM Snatch

Saturday

Run 8x400m at PR mile time pace