1.16.17 - 1.21.17
/Monday
1x20 BS at 50% 1 RM +25-30lbs (if you failed last week do not increase and retry last weeks weight)
Work up to
2x2 Snatch at 85%
2x1 Snatch at 88%
2x1 90%
2x2 Clean at 85%
2x1 Clean and Jerk at 88%
2x1 90%
Tuesday
E 90 sec for 7:30 min
3 Snatch+3 OHS @ 75% of snatch
E 90 sec for 7:30 min
3 hang squat cleans+ 3 jerks @ 75% of clean and jerk
Wed
Aggressive warm up
Every 1:15 for 12:30 min
5 pull ups+3 C2B pull ups + 1 MU- goal is unbroken in one giant set cycling between movements
TNG Snatch
2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any
SS 2x10 HSPU immediately after each set
TNG Clean
2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any
SS 2x10 HSPU immediately after each set
Thursday or Friday
2x15 BS at 50% 1 RM +25-30lbs (same weight as Monday)
Work to heavy pause FS
EMOM 15 min
Min 1 15 1 legged DL right leg 35/26 holding KB in each hand
Min 2 12 FRL steps 135/95
Min 3 15 1 legged DL left leg 35/26 holding KB in each hand
Friday or Saturday
Work to Heavy Power Snatch
Work to a Heavy Power Clean + Push Jerk
4 rounds for time:
Row 400m
15 Bar facing burpees
15 OHS 95/65
Rest 1:1