WEIGHTLIFTING

Front Squat – 70% x 2 x 5
Clean Pull – 90% (of clean) x 3, 95% x 3 x 3
Halting Clean Deadlift (mid-thigh) – 85% (of clean) x 3, 90% x 3 x 2
Good Morning – 3 x 5

STRENGTH

Front Squat, 3-3-3-3-3

CONDITIONING

AMRAP IN 10 mins:
Run 150 meters
10 Pull ups
15 Double Unders

WEIGHTLIFTING

Back Squat – 85% x 3 x 4
Snatch Pull – 90% (of snatch) x 3, 95% x 3 x 3
Halting Snatch Deadlift (upper thigh) – 85% (of snatch) x 3, 90% x 3 x 2
SLDL – 3 x 5

STRENGTH

Back Squat, 5-3-1+ (percentages will be on WB)

CONDITIONING

5 Rounds (each for time):
20 Burpees
10 Push Press, 135/85
20 Kettlebell Swings, 53/35
Rest 2 mins

WEIGHTLIFTING (7am)

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 8/leg

CONDITIONING (8am)

Complete for time:
Run 400 meters
75 push ups
75 sit ups
Run 800 meters
50 push ups
50 sit ups
Run 400 meters

WEIGHTLIFTING

REST DAY or perform tomorrow’s lifts

WARM-UP

Row 500 meters
3 Rounds, 5 reps each with barbell
Hang Power Clean
Front Squat
Push Press
Overhead Squat
Sampson Stretch 10-15 secs each leg

STRENGTH

15 mins to find Power Clean Heavy Single

CONDITIONING

5 rounds for time:
5 Power Clean, 80% of HS
50 Double Unders

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 – 3 x 5

STRENGTH

Back Squat, 3-3-3+ (percentages will be on WB)

CONDITIONING

AMRAP in 15 mins of:
20 Wall Balls, 20/14
20 Toes-to-bar
20 Burpees

Interesting discussion regarding Fish Oil and Omega-3 Supplementation.

Take Away Points:
1. No one should react in a knee-jerk fashion to a single study on any subject.
2. Always question the study design, and look DEEPLY at the numbers.
3. Previous data on omega-3 intake is solid, and well studied.
4. Unless you eat wild caught cold water fish weekly, supplementation makes sense, especially for athletes creating more inflammation on a daily/weekly basis than the average person.

Fish Oil Discussion

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% x 5 x 2

STRENGTH

Push Press, 5-5-5-5-5

CONDITIONING

3 Rounds for time:
8 KB Clean and Press/arm (alternating), 53/35
12 Pull ups

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
SLDL – 3 x 5

CONDITIONING

Complete 3 rounds for time:
Run 400 meters
10 Deadlifts, 155/95
20 Kettlebell Swings, 53/35
30 Sit ups (AbMat)