Sunday 9/11/16

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

Clean Deadlift + Hang Clean + Jerk 
2+1+1 (225)
2+1+1 (245)
2+1+1 (265)

Back Squat 
1x2 (315)
1x2 (365)
1x2 (405) 

 

Friday 9/9/16

Strict Pull-ups 
5x8
(rest 1:00)

Tempo Bar Dips (:03 eccentric)
5x12
(rest 1:00)

Neutral Grip Lat Pulldown
Drop Set 1
6x (180)
6x (135)
9x (90)
12x (45)
(rest 2:00)
Drop set 2
4x (180)
4x (135)
6x (90)
9x (45)

Triceps Ext
15x (45)
12x (50)
3x9 (55)
(rest :45)

3 rounds:
10 Cable Curls (30)
10 Plate Raises (45)
(rest :30)

Thursday 9/8/16

Warm-up 
Shuttle (10-20-30-20-10 alternate with a partner)
1x 20yrd Toe Touch Shuffle
1x 20yrd Knee Hug
1x 20yrd Flamingo
1x 20yrd Quad Flamingo
1x 20yrd Walking Lunge
1x 20yrd High Kick

Drills 
2.5yrd High Knees + 2.5yrd Backwards High Knees + 10yrd Stride
5yrdsHigh Knees + 5yrd Backwards High Knees + 10yrd Stride
7.5yrd High Knees + 7.5yrd Backwards High Knees + 10yrd Stride
10yrd High Knees + 10yrd Backwards High Knees + 10yrd Stride
 (walk back recoveries)

Acceleration 
3x 30yrd Build-ups 
3x 30yrd In and Out 
(walk back recoveries)

Sprints 
5x 10yrd
(rest 2:00)
3x 20yrd
(rest 2:00)
1x 30yrd
(walk back recoveries)

Conditioning
7x 40yrd Shuttle (10-20-10)
(start a shuttle every :30)

Wednesday 9/7/16

Back Squat 
1x3 (275)
1x3 (315)
1x1 (365)
3x1 (405)

Snatch 
1x1 (185)
1x1 (195)
1x1 (205)
1x1 (215)
1x1 (225)

Thruster
1x1 (225)
1x1 (245)
1x1 (265)

 

Tuesday 9/6/16

Bench Press
5 x (185/205/225/245/265)
8 x (225/225/225)

Bar Muscle-ups
8-6-4-2

Seated Row
15 x (90)
12 x (100)
9 x (110/120/130)

3 rounds:
15 Face Pulls (35)
12 Triceps Ext (35)
9 Plate Raise (45) 
(rest 1:00)

Monday 9/5/16

Hang Power Clean (AK)
1x5 (185)
1x5 (195)
1x5 (205)
1x5 (215)
1x5 (225)

Clean & Jerk 
1x1 (225)
1x1 (245)
1x1 (265)
1x1 (285)
2x1 (305) 

Back Squat 
1x3 (264)
1x3 (308)
3x3 (374)  

 

Thursday 9/1/16

10:00a
Every 1:00 for 10:00
Odd min: 3 Weighted Pull-ups (10/20/30/40/50)
Even min: 3 Weighted Pull-ups (45/70/90/115/135) 

Every 1:00 for 10:00
Odd min: 7 Handstand Push-ups
Even min: 3 Bar Muscle-up 

AMRAP 7:00 (5rds + 10reps)
5 Ring Dips 
7 Pull-ups 
9 Russian Kettlebell Swings 70lbs 
_______________

7:00p

Warm-up

3x 70yrd Stride

(Recovery: alternate 10yrd walk/stride) 

1x 20yrd Toe touch Shuffle

1x 20yrd Knee Hug

1x 20yrd Flamingo

(Recovery: alternate 10yrd walk/stride)

1x 20yrd Quad Flamingo

1x 20yrd High Kick

1x 20yrd Walking Lunge

(Recovery: alternate 10yrd walk/stride)

Drills 

2x 20yrds A-Skips

2x 20yrds B-Skips

2x 20yrds High Knee + High knee to side

2x 20yrds Sprinter Carokie

3x 5yrd High Knee + 5yrd High Knee Backwards + 10yrd stride 

Starts 

2x 3pt Start

2x Half Start

2x Falling Start

2x Kneeling Start

Sprints

3 rounds: 

20yrd (Walk back recover)

40yrd (Walk back recover)

60yrd (Walk back recover)

(rest 2:00 between sets) 

Speed Endurance

1x 200m