Wednesday 10.11.17

Wednesday – Day 45

  • Clean – 80% x 5×1 OTM, 85% x 5×1 OTM, 90% x 5×1 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Clean Pull – 95%x3x3
  • Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift – 90% x (2+1+1) x 3
  • Pause Back Squat – 70%x2, 73%x2, 70%x2
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Tuesday 10.10.17

Tuesday – Day 44

  • Jerk – 80% x 5×1 OTM, 85% x 5×1 OTM, 90% x 5×1 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Push Press – 80%x2x3, 83%x3x3
  • Back Squat Jump – 25%x3x3

3 Sets:

10 Back Extension

10 Reverse Crunches

10 Clam Shells /side

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Monday 10.9.17

Monday – Day 43

  • Snatch – 80% x 5×1 OTM, 85% x 5×1 OTM, 90% x 5×1 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Snatch Pull – 95%x3x3
  • Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift – 90% x (2+1+1) x 3
  • Back Squat – 80%x3, 85%x3x 2 sets
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Saturday 10.7.17

Saturday – Day 41

●  Snatch – HS

●  Clean & Jerk – HS

●  Front Squat – 85% 3×2

●  Good Morning – 3×5

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Thursday 10.5.17

. Thursday – Day 39

●  Power Clean – 80% 5×2

●  Power Jerk – 80% 5×2

●  SLDL – 3×5

3 Sets:
10 Back Extensions

15 Sit Ups
10 Bird Dogs /side

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Wednesday 10.4.17

. Wednesday – Day 38

●  Clean-78%,83%,88% 5×1 OTM-If after these15sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

●  Clean Pull – 90%x3, 95%x3x2

●  Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift – 85% x (3+1+1), 90% x (3+1+1) x 2

●  Pause Back Squat – 70% 3×2

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Tuesday 10.3.17

. Tuesday – Day 37

●  Jerk78%,83%,88% 5×1 OTM-If after these15sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

●  Push Press – 80% 5×3

●  Back Squat Jump – 25%x3x3

3 Sets:
10 Back Extension

10 Reverse Crunches

10 Glute Bridges

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