Tuesday 9/20/16

A. Strict Pull-ups 5×3

B. EMOM 18 (6 Rounds)
40 DUs
12 Wallballs
10 Box Jumps
Add 5/3/2 reps per movement for each new round; if unsuccessful, keep best completed rep scheme.

478 Reps
40 – 45 – 50 – 55 – 60 – 55
12 – 15 – 18 – 21 – 18 – 13
10 – 12 – 14 – 16 – 10 – 14

Monday 9/19/16

A. Snatch Grip Deadlift to Power Position + Low Hang Snatch: 4×2 @ 65%
Me: 125

B. 2 Military Press + 3 Push Press: 4×1 @ 55% of 1RM CJ
Me: 95 (Shoulder)

C. 2-sec Pause Front Squat: 4×2 @ 70%
Me: 215

D. Seated Box Jumps + DB Split Squats (per side): 2×5
Me: 24″ + 45#

Monday 7/18/16

Part A:
8 Snatch Classic (135/95), Rx+ (155/110)
Run 800m
30 Push Ups
6 Snatch Classic
Run 400m
20 Push Ups
4 Snatch Classic
Run 200m
10 Push Ups

Part B:
6 Minutes – Alternating Tabata
Anchored Sit-Ups
Hollow Rocks

Me:
18:03 Rx+

Thursday 7/14/16

1. Weightlifting
Running Clock…
Minutes 1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat Clean and Jerks (80%)
4:00 Rest
100 Overhead Squats for Time, 95/65

Snatch: 155 (86%)
Cleans: 185 (No Jerks) (80%)
OHS: 8:04

Monday 7/11/16

Part A:
EMOMx12: Snatch
Min 1-4: Power Snatch + Snatch Balance + OHS
Min 5-8: Hang Squat Snatch + Snatch Balance + OHS
Min 9-12 Squat Snatch + Snatch Balance + OHS

Part B:
Back Squat 5-5-5+
(65-75-85% of 90% of 1RM)

Part C:
AMRAP 20 minutes
10 Ground to Overhead (135/95)
10 Chest-To-Bar Pull Ups
200m Run

Me:
A. 135
B.  205 – 235 – 270 (5)
C. 4+5 Rx (First two rounds C&J, remainder snatch)