140912 Пятница

4. Power Snatch - 65% x 3 x 4 Power Clean - 65% x 3 x 4 Power Jerk - 65% x 3 x 4 Snatch High-Pull - 70% x 5 x 3 3 sets; no rest: 600 m row 15 DB push press

120912 Среда

3.

• Back Squat - 75% x 5 x 5
• Hang Clean (mid-thigh) - 65% x 3 x 5
• Halting Clean Deadlift - 80% (of clean) x 3 x 3
• SLDL - 60% (of back squat) x 5 x 3
• 
  

100912 Понедельник

2. Jerk behind the neck - 70% x 3 x 5 Push Press - 75% x 5 x 4 Jerk dip squat - 80% (of jerk) x 5 x 3 3 sets; no rest: 2 min jump rope 15 pull-ups

070912 Пятница

 Leg Strength Block 1 
1.

• Back Squat - 65% x 10 x 3
• Hang snatch (mid-thigh) - 65% x 3 x 5
• Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
• Overhead Squat - 65% x 3 x 5

050912 Среда

A1. Push Press @ 12X1; 4-5 x 6; rest 30 sec

A2. AMRAP strict unweighted throat to bar Chin Ups @ 1111; amrap x 6; rest 3 min

B. Overhead Walking Lunges with implement - 20 steps; rest 1 min x 5

C. For time: 5 unbroken 1-4 HSPU ladders .

A1 60/60/60/62,5/62,5/60
A2 11/7/8/8/8/7
Not done

030912 Прнедельник

3 sets
8 Front Squat 60kg
Bike 2 min
Rest 2 min

Rest 5 min

3 sets
8 Push Jerk 60kg
Row 2 min

Rest 5 min
3 sets
20 sit ups
20 back ext.
30 sec FLR

030912 Понедельник

1.   Bench Work up to a 1RM

2.  Overhead Press
1 x 15-20 - These are strict presses - not Push Presses.  Leave a couple reps in the tank.
1 x Max Reps - You choose the weight for both sets.

3.  Superset
Strict Bent Over Barbell 3x8
Band Pull aparts, 3x10-12

4.  8 RFT
1 pole climbe
12 Hand Release