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