Monday, August 29, 2016

MONDAY

(A) Back Squat
1x5@70%
1x5@80%
1x3@85%
1x2@90%
1x1@95%

(B) 3 Rnds
21 x KB Swings: 24/16
15 x Box Jumps: 24/20
9 x Deadlifts: BW

Friday, August 26, 2016

FRIDAY

(A) Cluster - Thruster - F Squat Complex
1 x Cluster + 1 x Thruster + 1 x Front Squat
Build in load over 7 sets.

(B) For Time
20 RKB 24/16kg
20 KB Snatch (10L/10R) 24/16kg
20 Wall Balls 10/9' 6/4kg
25/50/75 Double Under's

Thursday, August 25, 2016

THURSDAY

(A) Power Snatch
Start at approx 70% of your 1rm Power Snatch
3 Singles
Increase Weight
3 Singles
Increase Weight
3 Singles
Then Find a Heavy

(B) Every 2.5 Minutes for 5 Rounds
3 x Hang Clean 70/45/38kg
25 Double Unders
200m Run
2 x Clean & Jerk

EXTRAS
Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)
- Power Snatch - 3x1@70% OTM - 3x1@72% OTM - 3x1@74%
- Push Jerk - Quickly build to a heavy single, then
 3x1@70% OTM - 3x1@72% OTM - 3x1@74%

Wednesday, August 24, 2016

WEDNESDAY

(A) Bench Press
Work Up to a a 5rm
-THEN-
5 Reps @ 85% of above
-THEN-
Max Reps @ 80% of above

(A1) D/Bell Bench Press
2 Sets x 10-12 reps
As heavy as possible

(B) With a continuous clock, perform the following:
  0.00 - 800m Run
  5.00 - 30 Strict Pull-Ups
10.00 - 30 x Wall Balls + 30 x AKB Swing + 150 Double Under's
15.00 - 30 x Burpee Box Jumps: 24/20


Tuesday, August 23, 2016

TUESDAY

(A) Deadlift 10-8-6-4-2

(B) “Snatching Chief" - 3min AMRAP x 5 Rnds
3 x Snatch (any): 50/35
6 x Pushups
9 x Squats
Recover 1min between rounds.

Extras
Technique Primer: Hang Muscle Snatch - 3x3
High Hang Snatch - Build to a heavy single, then
80%x1, 85%X1, 90%X1, 95%x1 (% of HS)
Power Clean + Power Jerk - Build to a heavy single, then - 80%x1, 85%X1, 90%X1, 95%x1 (% of HS)
- Snatch Pull - 105%x2, 110%x2, 115%x2, 90%x2