Monday 1/23/17

First session back after being sick.

Snatch
2x1 (155)
2x1 (175)
2x1 (195)

Clean & Jerk 
1x1 (185)
1x1 (225)
1x1 (245)

Back Squat 
1x1 (275)
1x1 (315)
1x1 (365) 

Friday 1/13/17

Deficit Power Snatch 
2x3 (185)
1x2 (195)
1x2 (205)
1x2 (215)
3x1 (225) 

Power Clean + Hang Clean + Clean + Jerk 
1+1+1+1 (225)
1+1+1+1 (245)
3(1+1+1+1) (265)

Back Squat 
1x3 (315)
1x3 (365)
1x1 (405)

 

Thursday 1/12/17

Sled Push
80yrds Shuttle (180lbs all pushes)
60yrds Shuttle
40yrds Shuttle

(rest 2:00) 

40yrds Shuttle
60yrds Shuttle
40yrds Shuttle

(rest 2:00)

40yrds Shuttle
40yrds Shuttle
40yrds Shuttle

(rest 2:00)

80yrds Shuttle

(completed as 3 person relays.  520yrds each person)

Wednesday 1/11/17

5 rounds:
5 Bench Press (225/245/225/245/225)
(rest 1:00)
3 Weighted Pull-ups (20/30/20/30/20) 
(rest 1:00) 

5 rounds:
5 Strict Presses (135)
(rest 1:00)
3 Weighted Chin-ups (30/20/30/20/30) 
(rest 1:00)

5 rounds:
10 Seated Rows (135)
(rest :30)
10 Bar Dips
(rest :30)

5 rounds:
Cable Curls (25)
(rest :30) 

 

Tuesday 1/10/17

Snatch 
2x3 (185)
1x2 (205)
1x2 (215)
3x2 (225)

Clean + Hang Clean + Jerk
1+1+1 (245)
3(1+1+2) (265) 

Front Squat
1x3 (275)
3x3 (315) 

Friday 1/6/17

Back Squat 
1x1 (365)
1x1 (405)
1x2 (455)
1x5 (405)
1x7 (365)
1x9 (315)

Clean Deadlift
2x3 (315)
3x2 (365)  

 

Thursday 1/5/17

Sled Push
20yrd (45)
20yrd (90)
20yrd (135)
20yrd (180)
20yrd (225)
20yrd (270)
20yrd (315)
20yrd (360)
20yrd (405)
20yrd (450)
(no rest between pushes) 

Sled Pull
400yrd (90)

 

Monday 1/2/17

Clean + Jerk
70% 2+2 (225)
75% 2+2 (245)
80% 2+2, 2+2 (265)

Push Press
75% 1x3 (215) 
80% 1x3 (230) 
85% 3x2 (245)

Deficit Clean Pull
90% 3x3 (295)

Front Squat 
1x2 (295)
1x2 (315)
2x2 (335)