Monthly Archives: August 2015

Saturday 8-15-15

A.  Snatch – 6×1@85-90% of 1RM B.  OHS – 2@70% of heavy single from 7/25 every 2:00 x8 rounds C.  500m row in as few pulls as possible + 50 sit-ups as fast as possible Advertisements

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Wednesday 8-12-15

A.  Clean – 20min to find heavy single, then 3×1@80% of that heavy single B.  Back squat – 5×1@90% of heavy single from 7/15 C.  8min AMRAP of: 8 R arm KB high pulls 8 L arm KB high pulls … Continue reading

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Monday 8-10-15

Mobility: barbell shoulder roll, lax ball to back of shoulder A.  Jerk – 20min to work to heavy single, then 3×1@80% of today’s HS B.  Every 2:00×8 rounds, 3 front squats @65% of 1RM + 3 box jumps  C. 3:00 … Continue reading

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Saturday 8-8-15

A.  High hang snatch from blocks – 2.2.2.2.2 B.  4 rounds: 5 duck walk steps fwd, 2 OHS, 5 duck walk steps backward, 2 OHS C.  6 rounds of the following snatch complex (add weight as the muscle snatches allow, … Continue reading

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Wednesday 8-5-15

Warm-up: squat mobility A.  High hang clean from blocks – 2.2.2.2.2 B. Back squat – 5.5.5.5.5 C. 10min EMOM – odd: 10 shrugs with DB, even: max distance farmer’s carry with DB 

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Monday 8-3-15

Warm-up: 5# plate shoulder series A.  Double arm DB jerk – 5.4.3.2.1 B.  Front squat – 2 sec pause in bottom – 3×3@70% of heavy single from 7/22/15, 1×3@70% with NO pause C1.  3×8 3-sec Super-Hollow rolls (this will require … Continue reading

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