8/15/17

Strength

5x clean & jerk complex 

(1+1+1+2+1)

Power clean + low hang power clean + push press + jerk + push press

Metcon

EMOMx16

Min 1: 17/15 cal row

Min 2: 10ea single arm db/kb push press (10/10 with a 1 second pause at the top)

Min 3: 15 toes to bar

Min 4: rest

Accessory

2x

15 banded pull apart

10 landmine row

8/3/17

Strength

5x clean & jerk complex Build from last week

(1+1+2+2)

Power clean + low hang power clean + push press (1 second pause at top) + jerk

Metcon

2 rounds

750m row

15 clean and jerk 135/95

30 toes to bar

*3 min rest between

Accessory

3x

30 sec hollow hold

20 second sorenson hold

20 zottman curl (light)

8/2/17

Strength

Snatch complex

5x (1+1+1+1) build across (start working set around 65%

snatch start + power snatch + low hang power snatch(pause in the catch on snatches) + over head squat 3.3.x.1

Metcon

6 rounds

30 double unders

5 power snatch 135/95

10 ring dip

Accessory

2x

30 weighted sit up

15 band face pull

7/31/17

Strength

Front squat 3.2.x.1 build from last week

2x4

4x3

Metcon

For time

200m run

50 air squat

20 shoulder to over head 115/80

200m run

50 air squat

15 shoulder to over head 115/80

200m run

50 air squat

10 shoulder to over head 115/80

Accessory

2x

15 ab wheel outs

8 single leg RDL

15 band pull aparts

7/27/17

Strength

4x clean & jerk complex Build from last week

(1+2+2+1)

low hang power clean + push press (1 second pause at top) + jerk + hang power clean (pause in catch on cleans)

Metcon

For time

30 handstand push up

30 clean and jerk 135/95

30 burpee over the bar

Accessory

2x

15 banded face pull

8ea db RDL

30 sec hollow hold

7/25/17

Strength

Snatch complex

4x (2+1+2) build from last weeks weights

snatch start + hang power snatch + low hang power snatch  (pause in the catch on snatches)

Metcon

4 rounds (16 min cap)

400m run

16 kb snatch 53/35 (8/8 break up anyway. Remember kb snatch passes between the legs)

16 toes to bar

Accessory

2x

15 banded pull aparts

20 tricep pull down