07.21.2014

Day 1

A1. 3 x 5 Press @145

A2. KB Row 10, 15, 20+ (70lb KB) (Each Side)

B. Box Step Ups 3 x 10 (70lb KB) (Each Leg) these were much more difficult than I imagined

C. :30/:30 Air Dyne (85%/Easy)

     x 30

Ended with total accumulated calories at 325

D1. Weighted Planks :20 x 4  (Increase weight each set, go heavy!)

D2. GHR 3x15 Banded 

Planks - 110, 120, 135, 145

Ghr- first set unbroken second and third sets got to 9 before having to loose the band 

7.7.14

Day 1

A. Back squat 4x9 @ 266

B1. 3x5 Press @140
B2. Dumbbell row 10,15,20+ 65lb each side

C. Tabata C2B Pull Ups (Kip or Butterfly) x 6

D. :30/:30 Air Dyne (85%/Easy)

     x 15 

D1. Parallette L-Sit :35 x 3 
D2. GHR 3x12 (banded)

07042014

Day 4

Snatch Drills - 5x each  (Should take no more than 10 Minutes)

- Snatch pull to straight leg
- Snatch pull above knee
- Snatch pull below knee
- Hang power snatch above knee
- Power snatch below knee 
- Power snatch + OHS
- Snatch + OHS

A. Back Squat 5x7 @292lbs

B1. Bench Press 5x3 185lbs @22x1 rest :90

B2. Max Strict Muscle-Ups 3,2,0,2,2

C. 5 Strict HSPU rest :20 + Max Kipping HSPU rest 2:00 x 2

8/9, 9/9

D1. Banded Pull Aparts 3x10

D2. Banded Side Steps 10 ea leg

Wednesday 7-2-2014

Day 3

A. Back Squat   275 (7x5)

B. Max Set Butterfly Pull-ups **Warm up shoulders before doing this**

25

C. **all to be done at 85%**

    10 Burpees (No Jump)

    10 Box Jumps (step down)

    10 GHD Sit Ups

    10 Hang KB Cleans (53lb)

    Row 500m (85%)

    Rest

3:00

    x 5

D. T2B  :10/:20 x 6 (Strict as possible)

E. Back Extensions 3 x 8

Thursday (Rest and do nothing but mobilize, maybe go for a swim but keep is simple and relax!)

Tuesday 7.1.2014

Day 2 (Recovery Day)

Snatch Drills - 5x each (to be done daily)

- Snatch pull to straight leg
- Snatch pull above knee
- Snatch pull below knee
- Hang power snatch above knee
- Power snatch below knee 
- Power snatch + OHS
- Snatch + OHS

A. 1 Max set strict HSPU, rest 1:00 + 1 Max set Kipping HSPU strict 12 kipping 7

B. Power Snatch Below Knee 60%x5  70%x3  80%x2 135,155,165

C. Snatch Balance 70%x3  80%(2x2)

135,155

D. Row 2k (70%) *Use this row for recovery, please keep it slow and no heavy breathing* 

    Every 2:00 Stop and do max handstand walk

About 50 ft per walk 4 walks 

Monday 6.30.2014

A. Back squat 4x9 @ 242

B1. 3x5 Press 135

B2. Dumbbell row 10,15,20+ 60lb each side

C. :20 air dyne (85%)

     10 pull ups (unbroken)

     x 6

D1. L-sit on rings max hold x 3 :30 second

D2. GHR 3x10 (banded) purple band 

06.16.14-06.21.14

Day 4

Snatch Drills - 5x each  (Should take no more than 10 Minutes)

- Snatch pull to straight leg
- Snatch pull above knee
- Snatch pull below knee
- Hang power snatch above knee
- Power snatch below knee 
- Power snatch + OHS
- Snatch + OHS

A. Back Squat 70% (2x5) 275

B. Dead Lift 5RM for Day 410

C1. Bench Press 5x3 215

C2. Pendlay Rows 5 135-175 10lb jumps

D. Max Set Strict HSPU 11

    Rest 1:00

    Max Set  Kipping HSPU 10 but fell 

E.  6 Rounds (NFT)

    10 Box Jumps (30" Step Down)

    8 Pistols (Alternating)

    6 Med Ball Slams (Transverse)

Used band for pistols 

F1. Banded Pull Aparts 3x10 purple

F2. Banded Pallof Press 10 (Each Side)