7/28/14-

Drop in at CF HYannis

Front squats 6x2

255x3, 275x3

3rounds 21,15,9

Dead lifts @185

Pull ups

Front squats @185

Time 7:50 (felt like crap)
Ate poorly all weekend

TUESDAY

Dry needling and stretching 

warm up in a rotation as follows, 500m Row, Junkyard Warmup with 3 Jog to sprints, Jump Rope 1:00 on :30 Off

10 Inchworms

10 Spiderman walks

10 Reverse Hypers

Day 1

Snatch Technique 5x each
   -Snatch Pull to Straight Leg
   -Snatch Pull
   -Power Snatch
   -Power Snatch + Snatch Balance
   -Snatch + OHS


A. Power Snatch Above Knee 70x4  80(3x3)
B. Snatch Balance      70x3  75x3
C. Snatch Pulls  95(2x3)  105(2x3)
D. Front Squat 60x5 70x5 80x5 90x5 107.5x5 

E. Weighted Pull Ups  3x5 +2.5-5lb over last week

F. 8 Dumbbell Snatches @60lb

    Max L-sit Hold on Rings

    Rest 1:00

    x 5

Day 2

Clean Technique: 5x Each

     -Clean Pull past knee

     -Clean Pull 

     -Power Clean Above Knee

     -Power Clean to Front Squat

     -Clean to Push Jerk

     -Split Jerks

A. Power Clean From Blocks  70x5  80(2x3) 85x3

B. Jerks From Rack  70x3  75(2x3)  80x2 

C. 5:00 (85)%

     3 stone shoulders 

     3 box step overs 60lb sandbag(2x weak leg,1x strong)

     15 double unders

     Rest 3:00

    5:00 (85)%

     Row 

     Rest 3:00

    5:00 (85)%

     10 Spider-Man crawls

     10 inchworms 

     10 Single leg box jumps (5ea side)

     Rest 3:00

    5:00 (85)%

     Row

  

Day 3

*extra mobility on pectorals 

Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

A.Front Squat 60x5 70x5 80x5 90x5 110x3  80x8 (Under 10 Seconds for each Set) 

B. Deadlift 5 Reps @365lbs from a 4" platform 

C. Speed Bench 10x2 @60%1RM ;rest :45

225x10

D. Up to 20 Butterfly Pull-ups; Rest :60 x 5

15,13,11,10,8. Went kind of easy on the shoulders. 

E. 3x5 Strict HSPU toughest progression

F. Ladder Drills 

   Linear Drills 2x each 

   1. One foot each box

   2. Two feet each box

   3. Two foot Linear hop

   4. Slalom Hop

   5. In/In Out/Out

   Lateral Drills

   1. One foot in each box (Crossover)

   2. Two feet in each box

   3. Two feet in two out

   4. Two foot snake

G. Sandbag Clean + Carry 10 Yd (AFAP)

    Drop bag to 40yd sprint 

    Walk to Sandbag 

    Sandbag Clean + Carry 10 Yd 

    Drop bag to 30yd sprint

    Walk to Sandbag 

    Sandbag Clean + Carry 10 Yd 

    Drop bag to 20yd sprint

    Walk to Sandbag 

    Sandbag Clean + Carry 10 Yd 

    Drop bag to 10yd sprint

    Walk to Sandbag 

    

    Reverse Direction