Tuesday 140701

A:

Block Clean: ( start mid thigh) 75% x 2 x 5 sets 

B:

Snatch Balance: 80% x 2 x 2, 84% x 2 x 2 sets 

C:

Push Press: 87% x 3 x 2 sets, 90%  x 3x 2 sets 

D:

15 Min Amrap:

40m Prowler drag 270#/ 180#

4 TGU (2/2) 88#/53#

2 Med ball Clean 145#/ 95#

E:

20 min Gymnastics work

AOD

Monday 140630

A:
Block Snatch: 75% x 2 x 5 sets
B:
Jerk:  84% x 2 x 5 sets
C:
Deficit Clean Pulls ( 2-4"): 85% x 4 x 5 sets
D:
Back Squat: 87% x 2 x 2, 90% x 2 x 2 sets

AOD

Saturday 140627

A:
 Snatch: 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1
B:
Clean and Jerk: 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1
C:
Back Squat: 85% x 3 x 5 sets
D:
Endurance: Up to 45 min at med - low intensity
Then 2 x 400m run or 500m row or 90 sec. bike sprints. with 2 min rest between

AOD

Thursday 140626

WArmup:
Hypers and GHD

A:

Snatch: 75% x 2 x 3, 80% x 2 x 3 

B:

Deficit Snatch Pull: 80% x 5 x 5 sets 

C:

Snatch Push Press: 85% x 4 x 3, 85% x 3 x 2 sets

D:

15 Min Amrap:

12 DL

9 HPCLN

6 PP

95/65

E:

20 min Gymnastics work focusing on ABS

AOD 

Wednesday 140625

A:

Clean and Jerk: 75% x 2 x 3, 80% x 2 x 3 sets 

B:

Snatch Deadlift: 110% x 4 x 5 sets

( control decent - no dropping weight)

C:

Front Squat: 87% x 4 x 3, 87% x 3 x 2 sets

D:

Hang Snatch High-Pull: 65% x 5 x 3 sets 

( pause at mid thigh for 3 sec)

* use rogue color bumper on platform ONLY otherwise use HG bumpers on gym floor.

AOD

Tuesday 140624

AM:

10 x 100m sprints

Weightlifting:

A:

Block Clean: 73% x 3 x 5 sets 

B:

Snatch Balance: 78% x 3 x 3, 82% x 2 x 2 sets 

C:

Push Press: 85% x 3 x 3, 87% x 3 x 3 sets 

D:

In PM - The Ghost from .com

6 rounds:

1 min row for cals

1 min burpees

1 min dubs

AOD

Monday 140623

A:

Block Snatch: 73% x 3 x 5 sets

B:

Jerk: 82% x 2 x 5 sets 

C:

Deficit Clean Pull (2-4"): 80% x 5 x 5 sets 

D:

Back Squat: 88% x 3 x 5 sets

AOD 

Saturday 140621

A:

Snatch: 65%x1, 70%x1, 75%x1, 80%x1

B:

Clean and Jerk: 65%x1, 70%x1, 75%x1, 80% x 1

C:
Back Squat: 75% x 3 x 5 sets
D:
Endurance day:
1 min on 1 min off x 30

AOD

Thursday 140619

A:

Clean and Jerk: 70% x 2, 75% x 2, 80% x 1 x 4 sets 

B:

Snatch Deadlift: 95% x 3 x 4 sets 

C:

Front Squat: 75% x 3 x 3 sets

D:

2 min on 1 min rest

Sprint 200m

10 box jumps 30/24

Max rep KB Clean and pushpress 53/35

Repeat 6 rounds

rest 5 min

6 min amrap

6 Walking lunges 3/3 115/75

6 burpees over bar

AOD

Wednesday 140618

A:

Snatch:  70% x 2 , 75% x  2, 80% x 1 x 4 sets 

B:

Snatch Pull: 90% x 3 x 4 sets

C:

Snatch Push Press: 75% x 4 x 4 sets 

D:

30 min work with gymnastics abs

AOD

Tuesday 140617

A:

Power Clean: 70% x 3 x 5 sets 

B:

Snatch Balance: 65% x 3 x 3, 70% x 3 x 3 sets 

C:

Push Press: 75% x 4 x 4 sets

D:

10 min amrap:

7 CTB

7 ring pushup

7 2 for 1 20/14

rest 3 min

5 rounds

30 double unders

3 Med ball or sandbag clean 140/100

rest 3 min

3 rounds

100m prowler sprints 150/70

10 GHD Situps

rest 90 sec

AOD

Monday 140616

A:

Power Snatch: 70% x 3 x 5 sets 

B:

Jerk: 75% x 3 x 5 sets

C:

Clean Pull: 90% x 3  x 4 sets 

D:

Back Squat: 75% x 3 x 2, 80% x 3 x 2 sets 

AOD

Saturday 140614

Hypers/Sled/GHD warmup

A:

Snatch: 75% x 1, 80% x 1, 85% x 1x 2 sets

B:

Clean and Jerk: 75% x 1, 80% x 1, 85% x 1 x 2

C:

Back Squat: 85% x 4 x 2 sets then 85% x 3 x 2 sets

D:

Gymnastic skills for 20 min 

AOD 

Thursday 140612

A:

2-Pos. Snatch: 78 % x 1 x 2, 80% x 1 x 2 sets 

B:

Snatch Pull: 100% x 3  x 5 sets  

C:

Snatch Push Press: 83% x 4 x 5 sets

D:

40 min Airdyne ( every even min sprint at a pace that you can maintain within the even min) 

AOD

Wednesday 140611

A:

2 Pos.  Clean: 78% x 1 x 2, 80% x 1 x 2 sets 

B:

Power Jerk and Jerk: 78% x 2, 80% x 2 sets

C:

Clean Deadlift: 108% x 4 x 5 sets 

D:

Front Squat: 85% x 4 x 5 sets 

AOD

Tuesday 140610

A:

Block Cleans: 75% x 2 x 4 sets 

B:

Snatch Balance: 75% x 3 x 2, 80% x 3 x 2 sets 

C:

Push Press: 85% x 4 x 5 sets

D:

Nasty girls V2

3 rounds:

50 pistols (alternating) 

7 muscle ups

10 hang power cleans 175/115

E:

Handstand walks - 5 attempts for max distance without falling (keep track of these distances)

super set:

1 legless rope climb

AOD

Monday 140609

A:

Block Snatch: 70% x 3 x 4 sets 

B:

Jerk: 85%  x 2 x 3 sets 

C:

Clean Pulls: 100% x 3 x 5 sets 

D:

Back Squat: 86% x 4  x 5 sets 

E:

Hypers and stretching/ skill work with gymnastics for 10 min

AOD

Saturday 140607

A:

Snatch: 70% x 3,  75% x 2, 80% x 1 x 2 sets

B:

Clean and Jerk: 70% x 3, 75% x 2, 80% x 1 x 2 sets

C:

Back Squat: 85% x 3 x 3 sets

AOD 

Thursday 140605

A:

3 Pos. Snatch: 78% x 1 x 5 sets 

B:

Snatch Pulls: 98% x 4 x 5 sets 

C:

Snatch Push Press: 81% x 5 x 5 sets 

D:

Run 400m

21 Pullups

12 thruster

- rest 2 min-

Run 300m

15 pullups

9 thrusters

- rest 90 sec-

Run 200 m

9 pullups

6 thrusters

- rest 1 min

Run 400m

21 Pullups

12 thruster

- rest 2 min-

Run 300m

15 pullups

9 Thrusters

- rest 90 sec-

Run 200 m

9 pullups

6 thrusters

- Done-

E:

Finish with a 30 - 45 min non stop piece + 2-3 hours later

AOD

Wednesday 140604

A:

2 Pos. Clean: 78% x 5 sets 

B:

Power Jerk and Jerk:  78% x 5 sets ( use % of Power)

C:

Snatch Deadlift: 105% x 5 x 5 sets 

D:

Front Squat:  80% x 4 x 2 sets,  85% x 4 x 2 sets 

E:

Hypers and Lots of abs

AOD

Tuesday 140603

A:

Power Clean and Clean: 78% x 4 sets (% of P.cln) 

B:

Snatch Balance: 70% x 3, 75% x 3, 80% x 3 x 4 sets 

C:

Push Press: 83% x 4 x 5 sets 

D:

150 wall balls ( EMOM - 3 box jumps (30/24) and 5 TTB)

-rest exactly 10 min-

10-8-6-4-2 Front Squat 155/115

10-10-10-10-10- CTB Pullups

50 Double unders 

rest exactly 60 sec. between rounds

As fast as possible

AOD

Monday 140602

Warmup with Hypers and back ext.

A:

Power Snatch and Snatch:  78% x 4 sets (Use % of P.Sn)

B:

Jerk: 80%x 2 x 2 sets then 82% x 2 x 2 sets 

C:

Clean Pull: 98% x 4 x 5 sets

D:

Back Squat: 80% x 5, 85% x 4 x 3 sets

Finish with 20 min active stretching

AOD