7-5-13
WEIGHTLIFTING RES DAY or Perform tomorrow’s lifts Back Squat – 75% x 3 x 5 Snatch – heavy single Clean & Jerk – heavy single Weighted Lunge – 3 x 5/leg STRENGTH For Load: Snatch balance, 3-3-3 Front squat, 5-1-5-1-5-1 …
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7-4-13
WEIGHTLIFTING Power Clean + Clean + Jerk – 65% (of clean) x 1+1+1 x 4 Mid-Hang Snatch – 60% x 3 x 4 Snatch Push Press + Overhead Squat – 70% (of snatch) x 4+1 x 3 CONDITIONING I can’t …
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7-3-13
WEIGHTLIFTING Front Squat – 65% x 2 x 5 Clean Pull – 85% (of clean) x 3 x 2, 90% x 3 x 2 Halting Clean Deadlift (mid-thigh) – 75% (of clean) x 3 x 3 Good Morning – 3 …
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7-2-2013
WEIGHTLIFTING Snatch + Pause Overhead Squat – 65% x 2+1 x 3, 70% x 2+1 x 2 Power Clean + Power Jerk – 70% (of PC) x 2(1+1) x 4 Push Press – 75% x 5 x 3 STRENGTH For …
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7-1-2013
WEIGHTLIFTING This is a 6-week preparatory cycle that emphasizes back squat improvement and tests a max back squat on week 6. Back Squat – 70% x 3 x 5 Snatch Pull – 85% (of snatch) x 3 x 2, 90% …
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6-29-13
WEIGHTLIFTING (7 am) Snatch, 1 Rep Max Clean & Jerk, 1 Rep Max Front or Back Squat, 1 Rep Max WOD (8 am) Thruster practice/skill work 50-40-30-20-10 Wall-balls, 20/14 Abmat sit-ups
6-28-13
WEIGHTLIFTING REST DAY or perform tomorrow’s lifts STRENGTH Deadlift, 1 rep max CONDITIONING 21-15-9 reps for time of: Deadlift, 225/145 Box Jump, 24/20
6-27-13
WEIGHTLIFTING Snatch – 30-50% x 1 x 3-5 Clean & Jerk – 30-50% x 1 x 3-5 CONDITIONING REST DAY MAKE-UP DAY MOBILITY WORK WORK ON YOUR GOAT
