Monthly Archives: May 2016

Wednesday 6-1-16

A.  Snatch – 1 snatch every 1:30 x 8 rounds @ 80% of 1RM snatch B.  Back squat – 5×3@85% of 1RM C.  Teams of 2 alternating every 10 reps – OH KB/DB walking lunge x 100yds (increase weight from … Continue reading

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Monday 5-30-16

It’s max out week! This is week 6 of the cycle, and Saturday you’ll be finding a heavy single/1 RM! A. 3-position C&J – 5×1 – increase 5-10# from 5/16 B.  Front squat – 5×3@85% of 1RM FS C.  3 … Continue reading

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Saturday 5-28-16

A.  Snatch from 4-6″ blocks – 5×2 – increase 5-10# from 5/14 B.  OHS – 5×3@85% of 1RM OHS C.  Alternate the following two movements: 3×8 (each leg) split squats (DB in front rack), 3×5 challenging box jumps. Increase weight … Continue reading

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Wednesday 5-25-16

A.  Clean and jerk – 1 C&J every 1:30 x 8 rounds – increase 5-10# from 5/11 B.  Back squat – 5×3@80% of 1RM BS C.  4 rounds of: 1:00 OH DB hold, 10 front squats w/ DB, 1:30 rest … Continue reading

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Monday 5-23-16

A.  3-position snatch – 5×1 – increase 5-10# from 5/9 B.  Front squat – 5×3@80% of 1RM FS C.  16min EMOM: odd=6DL @50% of 1RM DL, even=8 strict hanging leg raises

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Saturday 5-21-16

A.  C&J from 4-6″ blocks – 5×2, increase 5-10# from 5/7 B.  OHS – 5×3@80% of 1RM OHS C.  Rotating tabata: 1) KB swings (Russian, 70/55#), 2) parallette shoot throughs, 3) push press at 65% of 1RM jerk

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Wednesday 5-18-16

A.  Snatch – 1 snatch every 1:30 x 8 rounds @75% of 1RM snatch B.  Back squat – 5×3@75% of 1RM BS C.  Teams of 2 alternating every 10 reps: OH KB/DB walking lunge for 100yds (increase weight from 5/4)

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