20170628

Clean - 70%/2, 75%/2, 80%/2x5

Clean Pull - 100%/3x4

Front Squat - 70%/3, 75%/3x4

Good Morning - 3x5, heavy

Pull Up, Bent Over Row, Bicep Curl - 3x8-12, moderate

V Up - 3x8-12, moderate

20170627

Jerk - 70%/2, 75%/2, 80%/2x5
Power Clean - 70%/2, 75%/2, 80%/2x5
Push Press - 70%/5, 75%/4, 80%/3x5
Dip, Push Up, Shoulder Press - 3x8-12, moderate
L-Sit - 3 sets

20170626

Snatch - 70%/2, 75%/2, 80%/2x5

Snatch Pull - 100%/3x4

Back Squat - 70%/5, 75%/5x4

Stiff Legged Deadlift - 3x5, heavy

Back Squat Jump - 20%/3x5

20170625

Run 25 minutes, easy

20170624

Hang Snatch - 3x3, moderate

Snatch Pull - 3x3 heavy

Pause Back Squat - 3x1, heavy

L Sit - 3 sets

20170623

6-10x Sprint 200m, rest 2-6x sprint time

20170622

8 rnds, :20 on, :10 off

Squat

Ball Slam

Push Up

Row 4:00

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Bench Press - 5x3-5, heavy

Pull Up, Dip, Chin Up, Push Up - 3-8-12, moderate, 3 min rest

V Up - 3x10-15, moderate, 1 min rest

20170621

Deadlift - 5x3, heavy

Press - 5x3, heavy

20170620

5 Rounds, 80% Effort:

10 Ball Slams

5 Pull Up

10 Ball Slams

5 Toes to Bar

10 Ball Slams

5 Dip

Rest 6 to 8 Hours

Clean & Jerk - 5x1, heavy single

Front Squat - 5x1, heavy single

Front Squat - 3x8-10, moderately heavy

Dumbbell Front Rack Lunge, Pistol - 3x10-15, moderate

L Sit - 3 sets

20170619

AMRAP 12:

10 Box Jump

Run 100'

10 Burpees

Run 300'

10 Squat

Run 100'

10 Kettlebell Swing

Run 300'

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets, moderately heavy

Bench Press - 5x3-6, moderately heavy

Pull Up, Dip, Chin Up, Bicep Curl, Push Up, GHD Sit Up - 2-3x10-15, moderate

20170618

Recovery Day

20170617

Back Squat - 5x4, heavy

Tabata Power Clean (moderate), Burpee; alternate exercises for 8 intervals of each exercise

20170616

Recovery Day

20170615

Shoulder Press, Dip, Push Up - 2x10-15

L Sit - 3 sets

20170614

Power Clean- 5x2, moderately heavy

Clean Pull - 3x3, heavy

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

20170613

Jerk - 4x2, moderately heavy

Push Press - 3x3, moderately heavy

Dip, Dumbbell Shoulder Press, V Up - 2x10-15, moderate

20170612

Back Squat - 3x3, moderately heavy

Stiff Legged Deadlift - 3x5, moderately heavy

Nasties, Pistol, V Up - 2x10, moderate

20170611

Recovery Day

20170610

Power Clean - 5x3, heavy

Clean Pull - 5x5, heavy

Pull Up, Dumbbell Shoulder Press, Curl, Push Up, V Up - 2x10-15, moderate

20170609

Snatch - 5x1, heavy single
Clean & Jerk - 5x1, heavy single
Front Squat - 87%/3x4, 67%/8x3
Dumbbell Front Rack Lunge, Pistol, Deadlift - 3x10-15, moderate
GHD Sit Up - 3x10-15, moderate

20170608

Strict Handstand Push Up - 5 sets
Bench Press - 5x5, moderate
Dip, Shoulder Press, Push Up - 3x10-15, moderate
L-Sit - 3 sets

20170607

Power Snatch - 5x3, moderately heavy

Snatch Pull - 5x5, heavy

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

GHD Sit Up - 3x10-15

20170606

Jerk - 5x3, heavy

Push Press - 5x6, mod heavy

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

L Sit - 3 sets

20170605

Back Squat - 83%/5x4, 70%/10x3

Stiff Legged Deadlift - 63%(of back squat)/8x4

Jumping alternating lunges, pistols, jumping back squat - 3 sets of 10-15, moderate

V Ups - 3 sets

20170604

Recovery Day

20170603

Recovery Day

20170602

Snatch - 5x1, heavy single

Clean & Jerk - 5x1, heavy single

Front Squat - 86%/3x4, 65%/8x3

Leg Extension, Leg Curl, Hip Abduction - 3x10-15, moderate

GHD Sit Up - 3x10-15, moderate

20170601

Handstand Pushup - 5 sets

Bench - 5x5, moderately heavy

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

V-up - 3 sets