20170531

Power Clean - 83%/3x5

Clean Pull - 100%/5x4

Pull Up, Bent Over Row, Chin Up - 3x10-15, moderate

L Sit - 3 sets

20170530

Jerk - 5x3, moderately heavy

Push Press - 6x5, moderately heavy

Dip, Dumbbell Shoulder Press, Push Up - 3x10-15, moderate

Sit Up - 3 sets

20170529

Back Squat - 80%/5x4, 70%/10x3

Stiff Legged Deadlift - 60%/8x4

Jumping Alternating Lunge, Romanian Deadlift, Pistol - 3x10-15, moderate

L Sit - 3 sets

20170528

20-30 minute jog, easy

20170527

Power Snatch - 70%/2x4

Snatch Pull - 100%/3x3

Pull Up, Ring Dip, Dumbbell Shoulder Press - 2x10-15, moderate

20170526

Snatch - 75-85%/1x5

Clean & Jerk - 75-85%/1x5

Front Squat - 80%/2x3

Lunge, pistol - 2x10-15, moderate

L-Sit - 3 max

20170525

Strict Handstand Push Up - 3 sets
Bench Press - 78%/3x3
Strict Ring Dip, Dumbbell Shoulder Press - 2x10-15, moderate
GHD Sit Up - 2 sets

20170524

Power Clean - 83%/2x4

Clean Pull - 105%/3x3

Pull Up, Bent Over Row - 2x10-15, moderate

GHD Sit Up - 3 sets

20170523

Jerk - 80%/2x4

Push Press - 83%/3x4

Dips, Dumbbell Shoulder Press - 2x10-15

L Sit - 3 sets

20170522

Back Squat - 80%/3x3

Stiff Legged Deadlift - 60%/5x3

Lunge, Pistol - 2x10-15, moderate

Sit Ups - 1x2:00 max

20170521

Recovery Day

20170520

Recovery Day

20170519

Snatch - 5x1, heavy
Clean & Jerk - 5x1, heavy
Front Squat - 85%/3x4, 65%/8x3
Dumbbell Front Rack Lunch, Pistol, Hip Abduction - 3x10-12, moderate
GHD Sit Up - 3 sets

20170518

Strict Handstand Push Up - 5 sets
Bench Press - 5x5, moderately heavy
Ring Dip, Dumbbell Shoulder Press, Push Up - 3x10-12, Moderate
L-Sit

20170517

Power Clean - 82%/3x5
Clean Deadlift (4" Riser) - 105%/5x4
Strict Pull Up, Bent Over Row, Chin Up - 3x10-12, moderate
GHD Sit Up - 3 sets

20170516

Push Press - 81%/6x5
Jerk - 78%/3x5
Strict Handstand Push Up - 3 sets
Strict Ring Dip, Dumbbell Shoulder Press, Push Up - 3x10-12, moderate

20170515

Back Squat - 77%/5x4, 65%/10x3 (increase each set)
Stiff Legged Deadlift - 55%(of BS)/8x4
Dumbbell Front Rack Lunge; Pistol; Romanian Deadlift - 3x10-12, moderate
L Sit - 3 sets

20170514

Recovery Day

20170513

Power Clean - 76%/3x5
Clean Deadlift (4" riser) - 103%/5x4

20170510

Power Snatch - 72%/3x5

Snatch Deadlift (3" Riser) - 102%/5x4

Pull Up, Bent Over Row, Chin Up - 3x10-12, moderate

GHD Sit Up - 3 sets

20170509

Strict Handstand Push Up - 5 sets, max reps
Jerk - 74%/3x5
Push Press - 79%/6x5
Dip - 3x12, moderate
Push Up - 3 sets, max reps
L Sit - 3 sets, max time

20170508

Back Squat 74%/5x4, 64%/10x3 (increase each set)

Stiff Legged Deadlift - 54%(of BS)/8x4

Lunge - 3x10, moderate (each leg)

Pistol - 3x10, moderate (each leg)

Romanian Deadlift - 3x10, moderate

GHD Sit Up - 3 sets, max reps

20170507

Recovery Day

20170506

Recovery Day

20170505

Power Snatch - 70%/3x5

Snatch Deadlift (3" Riser) - 100%/5x4

Pull Up, Bent Over Row, Chin Up - 3x10-12, moderate

L Sit - 3 sets

20170504

Strict Handstand Pushup - 5 sets

Bench Press - 70%/5x5

Dips, Dumbbell Shoulder Press, Push Up - 3x10-12, moderate

GHD Sit Up - 3 sets

20170503

Power Clean - 72%/3x5

Clean Deadlift on Riser (3") - 102%/5x4

Pull Up, Bent Over Row, Chin Up - 3x10-12, moderate

L Sit - 3 sets max

20170502

Strict Handstand Push Up - 5 sets, max reps
Jerk - 72%/3x5
Push Press - 77%/6x5
Dip - 3x12, moderate
Push Up - 3 sets, max reps
L Sit - 3 sets, max time