15Sept14

Mon
front squats
kb swings x10, box jumps x10, 10rft

Tues
powerclean & jerks 6,6,6,6,6
pushups x10, situps x10, 15rft

Wed
pullups, banded or strict, 5sets, me
bear complex, 4,4,4,4,4, two min rest between rounds
*powerclean, front squat, pushpress, backsquat, pushpress

Thur
500 1unders
row @500m, airsquats x50, hanging knee raises x50, row @500m

Fri
guns and buns
farmers carry, end of street and back twice

08Sept14

Monday

skill/strength- squats 12 to 4
wod- box jumps x10, pushups x 5, 1under x50, pushpress x5, 10rft

Tuesday

skill/strength- powerclean 5,5,5,5,5
wod- abmat situps x50, airsquats x50, 5rft

Wednesday

skill/strength- pullups, banded or strict, 5 sets, me
wod- deadlifts x10, walking lunges x10, 10rft

Thursday

skill/strength- row @500m me
wod- airdyne @5minutes me

Friday

skill/strength- dips, chinups,
wod- pushups x5, situps x10, airsquats x15, 20min amrap

14Aug14

Thur

Power Clean - 70% x 2 x 2, 75% x 1 x 3
Hang Snatch (below knee) - 70% x 2 x 2, 75% x 1 x 3
Overhead Squat - heavy single


4 sets; no rest:
10 pull-ups
10 DB push press

11Aug14

Mon
Snatch - 80% x 2 x 2, 80% x 1 x 3
Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3 x 2
Pause Back Squat - 75% x 3 x 5

05Aug14

Tues

Jerk - heavy single; 80% of HS x 1 x 3
Power Snatch - 70% x 2 x 5
Push Press - 75% x 5 x 3

3 sets; no rest:
20 KB swings
10 DB chainsaw rows/arm

04Aug14

Mon
Snatch - 75% x 3 x 2, 75% x 2 x 3
Snatch Pull - 95% (of snatch) x 3 x 5
Pause Back Squat - 70% x 4 x 5

02Aug14

Sat
Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
Front squat - heavy single
SLDL - 3 x 5