20150703: Week 10, Day 7

"Elizabeth":
21-15-9
Squat Clean (135#)
Ring Dip

20150702: Week 10, Day 6

Rest Day

20150701: Week 10, Day 5

Snatch - 80%/1x2, 85%/1x2, 88%/1, 91%/1
Clean & Jerk - 80%/1x2, 85%/1x2, 88%/1, 91%/1
Back Squat - 87%/2x4
Press - 95%/1x4
Push Ups: 15-20-15-15-Max (:45 seconds between sets)

20150630: Week 10, Day 4

Rest Day

20150629: Week 10, Day 3

AMRAP 7:
1 Burpee
1 Kettlebell Swing (2 pood)
3 Burpee
3 Kettlebell Swing (2 pood)
5 Burpee
5 Kettlebell Swing (2 pood)
7 Burpee
7 Kettlebell Swing (2 pood)
...

Rest 6 to 8 Hours

Clean & Jerk - 80%/1x2, 85%/1x2, 88%/1, 91%/1
Clean Deadlift - Max
Front Squat - 90%/1x2, 93%/1x2, 95%/1x2
Strict Chest to Bar Pull Ups, 6 sets

20150628: Week 10, Day 2

Choose one:

Run 2 miles
Row 3500m
Bike 4 miles
Swim 800m

20150627: Week 10, Day 1

Push Press - Max
Snatch - 80%/1x2, 85%/1x2, 88%/1, 91%/1
Snatch Pull - 115%/1x5
Back Squat - 90%/2x4
Strict HSPU, 6 sets

20150626: Week 9, Day 7

AMRAP 16
10 Bar Muscle Up
20 Kettlebell Swing (2 pood)
30 Burpee Lateral (over KB)
40 Box Jump (36")
50 Ring Dip
40 Box Jump (36")
30 Burpee Lateral (over KB)
20 Kettlebell Swing (2 pood)
10 Bar Muscle Up

20150625: Week 9, Day 6

Rest Day

20150624: Week 9, Day 5

0700 Powerlifting Room
75 Snatches (75#)

Rest 6 to 8 hours

1600 in the DPE Strength Room
Snatch 80%x1, 82%x1, 84%x1, 87%/1x2, 82%x1, 80%x1
Clean & Jerk 80%x1, 82%x1, 84%x1, 87%/1x2, 82%x1, 80%x1
Shoulder Press 90%/3x3
Back Squat 87%/2x4
HSPU, 4 sets

20150623: Week 9, Day 4

Rest Day

20150622: Week 9, Day 3

Clean & Jerk 80%x1, 82%x1, 84%x1, 87%/1x2, 82%x1, 80%x1
Clean Deadlift 90%/3x3
Front Squat 90%/2x4
Strict Chest to Bar Pull Up, 6 sets

20150621: Week 9, Day 2

Run/Row/Bike/Swim
6:00 on, 4:00 off
until pace/form deteriorates

20150620: Week 9, Day 1

Snatch 80%x1, 82%x1, 84%x1, 87%/1x2, 82%x1, 80%x1
Snatch Pull 110%/2x5
Push Press 90%/3x3
Back Squat 90%/2x4
Strict HSPU, 4 sets

20150619: Week 8, Day 7

AMRAP 22:
10 Chest to Bar Pull Up
15 Dumbbell Push Press (45#)
20 Box Jumps (24")

20150618: Week 8, Day 6

Rest Day

20150617: Week 8, Day 5

Clean Drills, 15 minutes
Clean Pull 100%/3x3
Shoulder Press 79%/3x4
Back Squat 80%/2x5
Push Ups: 15-20-15-15-20

20150616: Week 8, Day 4

Rest Day

20150615: Week 8, Day 3

Tall Jerk 30%/3x3
Jerk 60%/2, 65%/2, 70%/1x2, 75%/1x2, 80%/1x2
Clean Deadlift 79%/3x4
Front Squat 80%/2x5
Strict Chest to Bar Pull Ups: 4 sets

20150614: Week 8, Day 2

Run/Bike/Swim/Row
18 minutes

20150613: Week 8, Day 1

Snatch Drills, 15 min

Snatch Pull 100%/3x3

Push Press 79%/3x4

Back Squat 80%/2x5

Push Ups: 15-20-15-15-20

20150612: Week 7, Day 7

Row 2K

50 Overhead Squats (135#)

50 Toes to Bar

150 Double Unders

50 Power Clean (135#)

100 Box Jump Overs (24")

30 Minute Time Cap

20150611: Week 7, Day 6

Rest Day

20150610: Week 7, Day 5

0600 DPE Strength Room

Clean 82%/1x4, 85%/1x4
Clean Pull 110%/3x4
Shoulder Press 87%/3x5
Back Squat 88%/3x5
Push Ups: 19-19-22-22-18-18-22-45 (45 sec rest between sets)

20150609: Week 7, Day 4

Rest Day

20150608: Week 7, Day 3

0900 in the '62 Room:
21 Kettlebell Swing (2 pood)
9 Bar Muscle Up

15 Kettlebell Swing (2 pood)

7 Bar Muscle Up

9 Kettlebell Swing (2 pood)

5 Bar Muscle Up

Rest 6-8 hours

1600 in the DPE Strength Room:
Tall Jerk 40%/3x3
Jerk 83%/1x4; 85%/1x4
Clean Deadlift 87%/4x2; 87%/3x3
Front Squat 90%/2x3
Strict Chest to Bar Pull Ups, 6 sets

20150607: Week 7, Day 2

Run/Row/Bike/Swim

90 sec on, 90 sec off

until pace/form deteriorates

20150606: Week 7, Day 1

Snatch 82%/1x4; 85/1x4

Snatch Pull 110%/3x4

Push Press 87%/4x2; 87%/3x3

Back Squat 88%/3x5

Push Up: 36-40-30-24-40