New program/ squat cycle 9/8/14

Monday 

(Focus, Improve Front Squat + Clean + Jerk/Press + Upper Body Pull (Strict Work) + Core Stability)

Tuesday

(Focus, Improve Snatch + Shoulder Stability  Through EMOM Pieces + Tough Metcon) 

Wednesday 

(Focus, Improve Front Squat + Clean (From Blocks)  + Upper Body Push (HSPU) + Recovery Row Piece)

Thursday

(Rest)

Friday

(Focus, Improve Front Squat + Snatch Work + Push Press (Snatch Grip) + Butterfly Work EMOM)

Saturday

(Focus, Tough Metcon Grinder/Bottleneck type work, + Partner work)

Monday

A. Front Squat   60x6 65x6 70(6x2)

B. EOMOM 16  

    3 Power Cleans + 3 Push Press @75% 

Cleans were really good felt the bar travel the right way. Wrist was a little sore for the jerks 

C1. 5 Split Jerks @ 60%of 1RM x 3 ; rest :20

C2. Weighted C2B Pull ups 3-5

D. Core Stability Work

    10 Stir The Pot Each Side(Exercise Ball)

    10 Leg Raises on Rings

    Max FLR with Feet on Exercise Ball

    x 3

ABS ARE SORE (Tuesday)

Tuesday

Snatch Based Warmup, do your barbell drills

A. EOMOM 10

    1 Squat Snatch Starting @80% + 5lbs each successful round

 Hit 165#. +10 lb pr

    +

    EMOM 10

    ODD: 2 Snatch Pulls @ 110%

    Even: Reverse Slam Ball Toss (Max Distance 30lb)

B. "Short N Sweet"

    100m Sandbag Carry (120lbs)

    50 Double Unders 

    20 Burpee Box Jump overs

    50 GHD Sit Ups

    20 Burpees

    50 Double Unders

    100m Farmers Carry

   

   8:something 

    

9/1/14-9/6/14

Labor Day team workout

Day 1

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

A. Power Snatch 70x3  80x3  85(3x2)

Snatches were really good. Actually felt the proper technique

B.  Back Squat 70x2x5

255 felt good. Hips a little tight

C.  5 OHS (115lbs)

     8 C2B Pull-ups

     400m Row 

     x 5

16:30 pull ups slowed me down

D. 3x10 Transverse KB Swings 

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   70x5  80(2x3) 85x2 92(2x1)  

B. Clean Pull   105(2x3)  110(2x2)

C1. Clean Grip Shrugs Mid Thigh (From the rack)  5x5 (Make sure to do these)
C2. Max Box jump  (1 Attempt each set)

D. Airdyne :30/:30 x 20 (90%/Easy)

E. Weighted Sit Ups 10
    Ab Roll outs        10
    Leg Raises          10
    Side Bends          10