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