Monday 150420

Week 1 Day 1

This wave is base on maxing on on lifts while working weightlifting as "speed work" and technique work. WODs are to be done as a need to basis. Im providing WODS to be done as a 3 on 1 off. Follow that schedule!  If the schedule is broken, continue the weightlifting portiion but pick back up the "WODs" after the next day off.


A:
Deadlift: Heavy Single

B:
EMOM x 10 x 65% of best snatch
Hang Snatch + Sn Balance + OHS

WOD:
21-15-9
Back Squat 135#
9-7-5
Muscle up
For time

rest 1:1 
Then:

25 Power Snatch 135#
35 Burpees
50 Cal Assaut Bike
35 Burpees
For time:

AOD

Saturday 150412

Week 8 Day 6

If you need to do this on sunday and have an extra day of rest go ahead.


Max Snatch

Max Clean and Jerk

Max Front Squat


AOD

Thursday 150410 and Friday 150411

Week 8 Day 4 and 5:

A:
Stretch for  30 - 60 min
B:
Bike or row for 20min
C:
Sled drag or prowler pick up sprints

AOD

Wednesday 150408

Week 8 Day 3:

Block snatch: 75% x 2 x 4    

Block Clean & jerk: 75% x 2 x 4     

Clean Deadlift: 110% (of clean) x 4 x 5       

Front squat: 85% x 2 x 5     

AOD 

Tuesday 150407

Week 8 Day 2:

Clean: 85% x 2 x 4      

Snatch balance: 80% x 2 x 2, 85% x 2 x 2      

Push press: 85% x 3 x 3      

AOD

Monday 150406

Week 8 Day 1:

Saturday will be our test day. Build up to the % slowly and ONLY keep moving up in weight if your technique is sound!

Snatch: 85% x 2 x 4  sets     

Jerk: 85% x 2 x 4   sets    

Clean pull off riser: 100% x 4 x 5  sets

Back squat: 85% x 3 x 3  

AOD   

Friday 15043

Week 7 Day 5:

2-position snatch: 80% x 2 sets, 83% x 2 sets, 86% x 2 sets, 90% x 2 sets ( Floor then Knee)

Snatch push press: 95% x 2 x 4 sets 

Back Squat: 80% x 2 x 10 (Do this on the Minute)

3 Halting Snatch DL ( pause at knee)  + 2 Snatch Pull: 90% x 4 Sets

AOD

(sorry for late post)