Monthly Archives: June 2016

WEDNESDAY 6.29.16

A1) Clean Grip Muscle High Pull3 x 12-15 @ 31X2, rest 60s A2) Dumbell Pull Over 3 x 12-15 @ 3201, rest 60s B1) Close Grip Bench Press 3 x 8-12 @ 31X1, rest 30s B2) Front Rack Step Up … Continue reading

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MONDAY 6.27.16

SNATCH DAY  Goal to move up in weight or reps  A1) Dumbbell Strict Press (standing)  3×12-15 @ 30X2, rest 90s A2) Front Rack Reverse Lunges  3×16-20, controlled, rest 90s B1) Pendlay Row  3×8-12 @ 20X2, rest 60s B2) Side Plank  … Continue reading

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SATURDAY 6.25.16 

Jerk Work Day  A1) Back Squat  3×4-6 @ 31X1, rest 90s A2) Single Arm Dumbell Torso Row   3×8-12, rest 30s between arms, rest 90s before back squat  B) Rack Pulls Above Knee ( yes ABOVE)  3×4-6 @ 31X1, rest 3 … Continue reading

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Wednesday 6.22.16

Clean Day Try to increase in weight or move up in the rep range for the movements from last week.  A1) Barbell Standing High Pull 3×12-15 @ 31×2 (Rest 60s) A2)  Dumbell Pullovers 3×12-15 @ 3201 (Rest 60s) B1) Close … Continue reading

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Monday 6.20.16

SNATCH DAY  A1) Dumbbell Strict Press  3×12-15 @ 30X2, rest 90s A2) Front Rack Reverse Lunges  3×16-20, controlled, rest 90s B1) Pendlay Row  3×8-12 @ 20X2, rest 60s B2) Side Plank  3×45-60s, rest 30 between sides, rest 60 before next … Continue reading

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Saturday 6.18.16

Jerk Work Day  A1) Back Squat  3×4-6 @ 31X1, rest 90s A2) Single Arm Dumbell Torso Row   3×8-12, rest 30s between arms, rest      90s before back squats  B) Rack Pulls Above Knee  3×4-6 @ 31X1, rest 3 minutes … Continue reading

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Wednesday 6.15.16

Wednesday 6.15.16 —CLEAN DAY  HERE IT IS… NEW OLY CYCLE A1. Barbell Standing High Pull 3×12-15 @ 31×2 (Rest 60s) A2. Dumbell Pullovers 3×12-15 @ 3201 (Rest 60s)   B1. Close Grip Bench 3×8-12 @ 31×1 (Rest 30s) B2. Front … Continue reading

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