Wednesday - August 19, 2015

A. EMOM x 15 – start at 60-65% of your 1RM Snatch here; ascend if its there based on your technique and efficiency – but the goal and intent is speed work and positioning improvements throughout. Stay same weight through 3 min sections
43kg/99lbs - 60%

43/45/47/48/50


Minute 1: 3 TnG Power Snatch’s 
Minute 2: 1 Power Snatch + 3 OHS Tempo
Minute 3: 3 Hang SqT Snatch’s 



B. Back Rack Single Leg Squats 6-8 reps x 4 sets each leg

20/25/30/35



C. 900m row x 4; rest 1:30 between ; looking to drop splits from last weeks 1000’s 
rest 10-15 min following last row
3:33, 3:37, 3:43, 3:51


E. EMOM 10
50’ Yoke Walk (you choose weight)
50’ HS Walk



F. Assistance Back  Work
4×12 Reverse Fly
4×12 Rear Delt Row 

Tuesday - February 24, 2015

A1. Power Clean + Push Press + Hang Power Clean + Push Jerk ; build to max in 15 min

143lbs - did class/partnered up. No time to go up. No struggle here. Would like to try 155lbs.

A2. DB / KB Suit Case Single Leg Squats 6-8 reps each leg x 4-5 sets; rest 2:30

30lbs

 

rest 

 

B. @ 110%

:20 of Thrusters (75/53) 95/63 (115/83) 135/93

:25 of Box Jumps

:30 on Bike 

rest 4:30 x 4 sets 

*each set of thrusters climbing in weight

14/22/4 = 40

13/18/5 = 36

13/16/5 = 34

10/16/5 = 31

Total = 141




C. 7 min EMOM of HSPU; keep volume / intensity low and tng reps

7 x 5 HSPU

D. Accumulate 2 min of L-Sit Holds

P Bar - Done