Tuesday 140408

A:

Press 3 rep max with chains then hit a heavy single w/out chains

B:

Jerk: 70% x 3 (unbroken) x 5sets 

C:

Push Press: 80% x 4 x 3 sets

WOD: 

10 min Amrap

15 hang power snatch 95

15 wall balls

15 burpees

rest 5 min

21-15-9

Power Clean 135/95

Ring dip

rest 5 min

5 min Amrap:

30 Dubs

unbroken TTB ( once you lose the Kip (no double kick) then switch

AODonthaveanexcuseliketim

Monday 140407

We are going to be on an 8 week wave. The priority for Monday and Tuesday is to go for a specific Strength based max. The remainder of the week will be weightlifting for volume and technique.

Warmups:
I will no longer post warmups as you all have the tools and intuition of what to do. If by chance I post a warm up make sure to do it!

A:

Front squat max unless you did a back squat max on saturday in which go for a max back squat

B:

Back Squat: 65% x 10 x 3 sets

C:

Block Snatch: 70% x 3 x 5 sets (start bar around knee height)

D:

Deficit Snatch Pull : 90% x 3 x 3 (2-3 inch)

WOD:

Filthy 50:

Box jump
Jump pulllups

Kbs
Walking Lunge 
Kte
PpBack ext.
Wallball
Burpee
Dubs

For time

AOD

Sunday 140406

rest day

Saturday140405

Warmup:

Shoulders hips hams

Weightlifting:

Max snatch

Max Clean & Jerk

Max Back Squat

WOD:

3 rounds

21 push press 115/75

3 leg less rope climbs

21 ghd sit-ups

AOD 

 

Friday 140404

Warmup:

Roller on calfs and IT

10 min plyo set

Weightlifting off

Endurance long day:

(Best to go to track)

800 m run 

Rest 3 min

Repeat 10 x 

Post times

AODistance

Thursday 140403

Warmup:

Its a light day so warm up dynamically and statically as needed

Weightlifting:

Snatch: 50% x 1 x 10

Clean and Jerk: 50% x 1 x 10

WOD:

3 rounds for time of:

21 Power snatch, 115/85

21 L Pull-ups

21 GHD Sit-ups

WOD:

100 Dubs

5-4-3-2-1 Rope Climb

5-10-15-20-25 KBS 70/53

100 Dubs

AOD

140402

REST DAY