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Friday 171027- Press+push press

By: 0

Strength:

3 Shoulder Press+ 3 Push Press

Back off sets:

80%x3+3×3

Conditioning:

5 rounds

5 Tall kneeling press/arm

20 alternating v-ups

40 double unders

Barbell club

1)Snatch – 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single

2)Clean & jerk – 50% x 2(1+1), 60% x 2(1+1), 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), then to heavy single

Friday 171020- Deadlift

By: 0

Strength:

3 stop Deadlift, 3 reps. 2” off floor/at knee/mid-thigh

Back off sets:

60%x10x3

Conditioning:

9 min AMRAP

3-6-9-12-15-18 etc

Power Clean

box jumps

V-up

Barbell club

1)Snatch – 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single

2)Clean & jerk – 50% x 2(1+1), 60% x 2(1+1), 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), then to heavy single

Wednesday 171018- Front squat

By: 0

Strength:

Zombie squat, 5 rep

Back off sets:

80%x5x4

Conditioning:

3 rounds

10 thrusters

25 abmat sit ups

75 double unders

Barbell club

1)segmented snatch pull + snatch (pause 2″ off floor) – 75% x 2(1+1) x 2, 80% x 2(1+1) x 2

2)Segmented clean pull + clean (pause 2″ off floor) – 75% x 2(1+1) x 2, 80% x 2(1+1) x 2

3)Snatch deadlift to hip + snatch pull – 80% (of snatch ) x 3+1 x 4