2/16/14

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Rest Day!

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5/22/14

A ) Deadlift: 4 x 7 reps, increase from two weeks ago, Rest 2 min B ) 3 sets – 95% effort: 21-15-9 Box Jump Wall Ball + Rest 3...
1/14/2015

1. 2 Snatch Pull + 2 Snatch: 3 sets x 2 + 2 @ 60% of Snatch 1RM, Rest 1-2 min 2. Split Jerk (from rack): 3 sets x 2 reps @ 5 to 6...
1/8/2015

1. Back Squats: 4 sets x 12 reps (5.0.1) @ ~ 20RM, Rest 2 Min · Tempo = 5.0.1 (5 seconds down, 1 sec up each rep…) 2. H...
6/4/14

A ) Split Jerk (from rack): 5 sets x 3 reps, keep building each set until you reach a challenging set of 3, Rest 1-2 min B ) Snatch (f...
1/15/2015

1. Back Squats: 4 sets x 11 reps (5.0.1) @ ~ 18RM, Rest 2 Min Tempo = 5.0.1 (5 seconds down, 1 sec up each rep…) 2. Muscle U...
1/12/2015

1. Hang Power Clean (below knee): 5 sets x 3 reps @ 65% of Clean 1RM, Rest 1-2 min Set-up from the top…lower bar to bottom on kn...
1/17/2015

Modified Partner “Murph” - To be completed in teams of 2, work split up between two people – two people CAN be working at the same time...
1/5/2015

1. Hang Power Snatch (below knee): 4 sets x 3 reps @ 60% of Snatch 1RM, Rest 1-2 min · Set-up from the top…lower bar to b...
1/9/2015

1. Hang Snatch (above knee) + Snatch: 4 sets x 1+1 reps @ 60% of Snatch 1RM, Rest 1-2 min 2. Strict Press: 4 sets x 6 reps @ 8 to 9...
7/17/14

A1) Strict Press: 4 x 3 reps (3 rd rep should be challenging), Rest 1 min A2) Tempo Push Up (51X1): 4 x max reps, Rest 1-2 min B ) ...

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