Wednesday, May 31, 2017

20170531

Power Clean - 83%/3x5
Clean Pull - 100%/5x4
Pull Up, Bent Over Row, Chin Up - 3x10-15, moderate
L Sit - 3 sets

Tuesday, May 30, 2017

20170530

Jerk - 5x3, moderately heavy
Push Press - 6x5, moderately heavy
Dip, Dumbbell Shoulder Press, Push Up - 3x10-15, moderate
Sit Up - 3 sets

Monday, May 29, 2017

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

Sunday, May 28, 2017

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

Thursday, May 25, 2017

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

Wednesday, May 24, 2017

20170524

Power Clean - 83%/2x4
Clean Pull - 105%/3x3
Pull Up, Bent Over Row - 2x10-15, moderate
GHD Sit Up - 3 sets

Tuesday, May 23, 2017

20170523

Jerk - 80%/2x4
Push Press - 83%/3x4
Dips, Dumbbell Shoulder Press - 2x10-15
L Sit - 3 sets

Friday, May 19, 2017

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

Tuesday, May 9, 2017

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

Monday, May 8, 2017

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

Saturday, May 6, 2017

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

Wednesday, May 3, 2017

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

Monday, May 1, 2017

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