7-17-13
WEIGHTLIFTING Back Squat – 85% x 2 x 5 Clean Pull – 90% (of clean) x 3 x 3, 95% x 3 x 2 Halting Clean Deadlift – 85% (of clean) x 3 x 2, 90% x 3 Good Morning …
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7-16-13
WEIGHTLIFTING Snatch + Pause Overhead Squat – 70% x 3+1 x 3, 75% x 3+1 x 2 Power Clean + Power Jerk – 75% x 2(1+1) x 3, 80% x 2(1+1) x 2 Push Press – 75% x 5, 80% …
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7-15-13
WEIGHTLIFTING Front Squat – 70% x 2 x 5 Snatch Pull – 90% (of snatch) x 3 x 3, 95% x 3 x 2 Halting Snatch Deadlift (upper thigh) – 85% (of snatch) x 3 x 2, 90% x 3 …
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7-13-13
WEIGHTLIFTING (7 AM) Back Squat – 80% x 3 x 5 Snatch – heavy single; 75% (of HS) x 2 x 3 Clean & Jerk – heavy single; 75% (of HS) x 2+1 x 3 Weighted Lunge – 3 x …
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7-12-13
WEIGHTLIFTING REST DAY or perform tomorrow’s lifts Mobility Work (see below video) Prep for HSPU CONDITIONING 5 Rounds for time of: 50 Double Unders 10 Handstand Push ups
7-11-13
WEIGHTLIFTING – Power Clean + Clean + Jerk – 70% (of CJ) x 1+1+1 x 5 – Mid-Hang Snatch – 65% x 3 x 5 – Snatch Push Press + Overhead Squat – 75% (of snatch) x 5+1 x 3 …
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7-10-13
WEIGHTLIFTING Front Squat – 70% x 2 x 5 Clean Pull – 90% (of clean) x 3 x 5 Halting Clean Deadlift – 85% (of clean) x 3 x 3 Good Morning – 3 x 5 SKILL Hang Squat Snatch …
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7-9-13
WEIGHTLIFTING Snatch + Pause Overhead Squat – 70% x 3+1 x 5 Power Clean + Power Jerk – 75% (of PC) x 2(1+1) x 5 Push Press – 75% x 5 x 3 STRENGTH Push press, 10-8-6-4-2 Split Jerk, 1-1-1-1-1 …
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