8/4/14

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 70(3x2)  80x3 

B. Snatch Balance      70(3x2)  75x3   80(2x1)

C. Snatch Pulls  95(2x3)  105(2x3)

D. Front Squat 60x5 70x5 80x5 90x5 110x5 

 MISSED THE 270. Tired 

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

F. 3 Bar Muscle Ups

    5 Stone Shoulders

    100m Sprint 

    Rest 1:00

    x 5

EXHAUSTED. 

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. Clean complex (Clean pull + power clean + hang squat clean + push press) (12 min cap)

B. 3:00 (90%)

     5 t2b

     5 box jumps

     15 double unders

     Rest 3:00

    3:00 (90)%

     Row 

   

     Rest 3:00

      X 2

    3:00 (90)%

     4 pistols 

     5 c2b pull-ups (butterfly was awful) 

     6 KB clean (alternate arms)

     Rest 3:00

     

    3:00 (90)%

     Row

     Rest 3:00 

     X 2

    

Day 3

A.Front Squat 60x5 70x5 80x5 90x5 115x3  80x8 (Under 10 Seconds for each Set) 

280x3 with eas

B. Deadlift 5 Reps @370lbs from a 4" platform

C. Speed Bench 10x2 @60%1RM +5lb ;rest :45

#230

D. Go down to the blue box

     Run 1 mile (70%)

     Every

2:00

stop and do :10 handstand walk.

    

     Rest

5:00