20151101

Snatch - 70%/3, 75%/2, 80%/1x2, 75%/1, 80%/1
Jerk - 70%/3x2, 75%/3x3
Clean & Jerk - 70%/3, 75%/2, 80%/1x2, 75%/1, 80%/1
RDL - 65% (of clean)/8x5

20151031

Rest Day

20151030

3-Position Snatch - (floor, knee, mid-thigh) - 65%/2; 70%x3
Snatch Pull - 90%/7x2; 90%/5x3
Push Press - 70%/5x3; 75%/5x2
Back Squat - 60%/6; 65%/6; 70%/6; 75%/4x4

20151029

Rest Day

20151028

Choose one:
Run
Row
Bike
Swim

:30 on, 4:00 off
Repeat until pace/form deteriorate

Rest 6 to 8 hours

3-Position Clean (floor, knee, mid-thigh) - 65%x2; 70%x3
Clean Deadlift - 100%/7x2; 100%/5x3
Front Squat - 60%/8; 65%/6; 70%/5; 75%/3; 70%/5
Bench - 75%/5; 80%/5; 85%/5

20151027

Rest Day

20151026: APFT

APFT

20151025: Transition, Day 9

Rest Day

20151024: Transition, Day 8

Run 20 minutes, easy pace

20151023: Transition, Day 7

1230 3rd Floor Strength Room:

Tall Jerk/5x3
Power Clean + Front Squat + Jerk (hold for 3 sec) - 5 sets
Pause Back Squat/3x3
Back Squat - 75% of PBS/5x3

Moderately heavy weights for all movements

20151022: Transition, Day 6

rest day

20151021: Transition, Day 5

clean segment pull(1", knee, hip, finish) + clean pull - 3(1+1)x 4 sets

clean deadlift - 75%/4x4

front squat - 75%/4x4

Push-ups: 4x1:00 sets

20151020: Transition, Day 4

AMRAP 7:

5 Handstand Push-Up

10 Chest to Bar Pull Up

20151019: Transition, Day 3

AMRAP 16:

run, row, bike, or swim

20151018: Transition, Day 2

Snatch Segment Pull (1", Knee, Hip, Finish) + Snatch Pull - 3(1+1)x4 sets
Pause Back Squat - 3x3
2 Push Press + 1 Jerk - 5 sets
Jerk Dip Squat - 5x3
Push Ups: 2:00, 2x1:00

*Moderately heavy loads on all lifts

20151017: Transition, Day 1

Rest Day

20151016: Week 12, Day 7

3 rounds of:

in 4:00
20 KBS (70#)
20 Burpee
Row max calories

Rest 2:00 between rounds

20151015: Week 12, Day 6

Snatch - max
Clean & Jerk - max
Back Squat - max

20151014: Week 12, Day 5

Rest Day

20151013: Week 12, Day 4

3 Rounds:
75 Double Under
50 Wall Ball (10', 20#)
20 Burpee Lateral (20")

20151012: Week 12, Day 3

4 rnds of
:30 of Thruster, 95#
Rest 4:00

Rest 6 to 8 Hours

Snatch - 75%/1x5
Clean and Jerk - 75%/1x5
Back Squat - 80%/2x3
Push Ups: 45-55-35-30-55

20151011: Week 12, Day 2

Rest Day

20151010: Week 12, Day 1

Choose one:

3:00 on, 1:00 off until pace/form deteriorates

Run

Row

Bike

Swim

20151008: Week 11, Day 6

0600 '62 Room

AMRAP 25
50 Wall Ball (20#, 10')
40 Double Under
30 Burpee
20 CTB Pull Up
10 KBS (70#)

20151007: Week 11, Day 5

Rest Day

20151009: Week 11, Day 7

5 rounds for time:
5 Deadlift (275#)
10 Burpees

Rest 6 to 8 hours

Snatch - 80%/1x6
Clean & Jerk - 75%/1x4
Push Up: 45-55-35-30-55

20151006: Week 11, Day 4

8 rnds of sprint :20, rest :10 of ONE of the following:

run

row

bike

swim

Rest 6 to 8 hours

Snatch - max; 80%/1x6

Clean & Jerk - max; 75%/1x4

Strict CTB Pull Up - 4 sets, weighted

20151005: Week 11, Day 3

Rest Day

20151004: Week 11, Day 2

Snatch - max; 90%x1; 85%x1

Clean & Jerk - max; 90%x1; 85%x1

Push Up - 20-20-24-24-20-20-22-50

20151003: Week 11, Day 1

Choose one of the following:

Run
Row
Bike
Swim

5:00 on, rest 2:30, 6:00 on, rest 3:00, 7:00 on, rest 3:30, ...
continue until pace/form deteriorates