Friday, June 30, 2017

2 Sets:

• Face Pulls x 12-15
• Bent Over YTW x 10 ea.
• Banded Squat x 5
• Banded Wall Sit x 20 Seconds
• Banded Lateral Steps x 5 ea.

Strength:

8 Sets:

• Hang Power Clean + Power Clean + Push Jerk (Work up to 60-65%)

Skill:

• 300m Run
• 15 KB Swings
• 15 Sit Ups

• Mobility

2 Sets:

• Face Pulls x 12-15
• Bent Over YTW x 10 ea.
• Banded Squat x 5
• Banded Wall Sit x 20 Seconds
• Banded Lateral Steps x 5 ea.

Strength:

A) 8 Sets:

• Hang Power Clean + Power Clean + Push Jerk (Work up to 60-65%)

Skill:

• 300m Run
• 15 KB Swings
• 15 Sit Ups

• Mobility

2 Sets:

• Face Pulls x 12-15
• Bent Over YTW x 10 ea.
• Banded Squat x 5
• Banded Wall Sit x 20 Seconds
• Banded Lateral Steps x 5 ea.

Strength:

A) 8 Sets:

Snatch

• Set 1 = 2 @ 75%
• Set 2 = 2 @ 77%
• Set 3 = 2 @ 80%
• Set 4 = 2 @ 83%
• Set 5 = 2 @ 85%
• Set 6 = 1 @ 87-90%
• Set 7 = 1 @ 90-92%
• Set 8 = 1 @ 95-97%
• Bonus Set = If Set 8 feels good, go for a new PR

B) 8 Sets:

Clean and Jerk

• Set 1 = 2 @ 75%
• Set 2 = 2 @ 77%
• Set 3 = 2 @ 80%
• Set 4 = 2 @ 83%
• Set 5 = 2 @ 85%
• Set 6 = 1 @ 87-90%
• Set 7 = 1 @ 90-92%
• Set 8 = 1 @ 95-97%

C) 4 Sets:

• Snatch Pulls x 3 @90,95,100,100%

D) 5 Sets: (Every 2:30)

• Pause Back Squat x 3 @0311 (Up to 60%)

Skill:

4 Rds For Time:

• 300m Run
• 15 KB Swings
• 15 Sit Ups

• Mobility