Saturday 12/31/16

Snatch 
3.2.1 (185)
3.2.1 (195)
3.2.1 (205)
1x1 (215)
1x1 (225)
1x1 (235) 

Snatch Pull
2x3 (275)
3x2 (295)

Back Squat 
1x3 (315)
1x3 (365)
2x3 (405) 

 

Thursday 12/29/16

Sled Push (alternate with partner)
800m Push (180) 

(rest 5:00)

Sled Pull (alternate with partner)
400m (180) 

Wednesday 12/28/16

EMOM
1 Clean + 1 Jerk
135/145/155/165/175/185/195/205/215/225
(rest 1:00) 
235/245/255/265/275/285

Push Press
1x1 (225)
1x1 (245)
1x1 (265)
2x1 (285)

Clean Pull
4x3 (315) 

Monday 12/26/16

Snatch 
70% 1x3 (185)
75% 1x3 (200)
80% 4x2 (215)

Deficit Snatch Pull
90% 4x3 (245)

Back Squat 
70% 1x3 (315)
75% 1x3 (345)
80% 3x3 (365) 

Friday 12/23/16

3 rounds:
8 Earthquake Bar Presses (70)
(rest 1:00)
8 Earthquake Bar Presses (BTN) (70)
(rest 1:00)

6 rounds:
8 Pull-ups 
(rest 1:30)

6 rounds:
10 Bar Dips
(rest 1:00)

6 rounds:
10 Seated Rows (135)
(rest 1:00)

3 rounds:
15 Face Pulls (25)
15 Triceps Ext (25)
15 Plate Raises (45)
(rest 1:00) 

 

Thursday 12/22/16

Sled Push
20yrds (90)
20yrds (135)
20yrds (180)
20yrds (225)
20yrds (270)
20yrds (315)
20yrds (360)
20yrds (405)
20yrds (450)
20yrds (495) 
(Work:Rest 1:3)

Rest 5:00

Sled Pull
20yrds (90)
20yrds (135)
20yrds (180)
20yrds (225)
20yrds (270)
20yrds (315)
20yrds (360)
20yrds (405)
(no rest between pulls)

Rest 10:00

Backwards Sled Pull
40yrds (180)
40yrds (180)

 

Wednesday 12/21/16

Clean
1x2 (225)
1x2 (245)
4x2 (265)

Push Press 
1x2 (185)
4x2 (225)

Front Squat 
1x2 (275)
2x2 (315)
2x2 (335) 

 

Monday 12/19/16

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

Power Snatch
1x1 (185)
1x1 (205)
3x1 (225)

Snatch
1x1 (225)
1x1 (235)
2x1 (245)

Back Squat
1x1 (315)
1x1 (365)
1x1 (405)
1x1 (455)

Broad Jump
5 attempts (best 102")

Friday 12/16/16

Bench Press
5x (225)
5x (245)
5x (255)
5x (265)
5x (255)
5x (245)
5x (225) 

Weighted Dip 
5x (45)
5x (70)
5x (90)
5x (70)
5x (45) 

3 rounds:
10 Strict Pull-ups 
10 Handstand Push-ups 
(rest 1:00)

4 rounds:
10 Seated Row (135)
(rest 1:00)

Lateral Raise 
15x (15)
12x (20)
9x (25) 

Thursday 12/15/16

Sleds
100yrd Pull (135)
100yrd Push (135)

Rest 5:00

40yrd Pull (135)
40yrd Push (135)

Rest 5:00

40yrd Push (135)
40yrd Push (180)
40yrd Push (225)
40yrd Push (270)

Rest 10:00

40yrd Pull (135)
40yrd Pull (180)
40yrd Pull (225)
40yrd Pull (270)
40yrd Pull (225)
40yrd Pull (180)
40yrd Pull (135)

Rest 5:00

40yrd Backward Pull (135)
40yrd Backward Pull (135)  

 

Wednesday 12/15/16

Muscle Snatch 
1x2 (155)
1x2 (165)
1x2 (175)
1x2 (185)
1x2 (195)
1x2 (205)

Power Snatch 
1x2 (155)
1x2 (175)
1x2 (195)
1x2 (215)

Snatch 
1x2 (185)
1x2 (205)
1x2 (225)

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

 

Monday 12/12/16

Muscle Clean 
1x3 (155)
1x3 (165)
1x3 (175)
1x3 (185)
1x3 (195)

Power Clean 
1x3 (225)
1x3 (245)
1x3 (265)

Clean 
1x3 (225)
1x3 (245)
1x3 (265)

Back Squat 
1x3 (315)
3x3 (365) 

 

Friday 12/9/16

Bench Press

2x5 (225)

2x3 (275)

2x1 (315)

Weighted Neutral Grip Pull-up

1x5 (10)

1x5 (20)

1x3 (30)

1x3 (40)

1x1 (50)

1x1 (60)

1x1 (70)

1x1 (80)

3x1 (90)

Seated Row

15 (90)

12 (115)

9 (140)

9 (165)

6 (190)

4 rounds:

10 Triceps Ext (45)

10 Face Pulls (45)

10 Plate raises (45)

(Rest 1:00)

Cable Curl

3x15 (10)

Cable Upright Row

3x15 (10)

 

 

Thursday 12/8/16

Sled Pull
40yrds x (45)
40yrds x (90)
40yrds x (135)
40yrds x (180)
40yrds x (225)
40yrds x (270)
40yrds x (315)
40yrds x (360)

Rest 10:00

Sled Push
40yrds x (45)
40yrds x (90)
40yrds x (135)
40yrds x (180)
40yrds x (225)
40yrds x (270)
40yrds x (315)

Rest 10:00

Backwards Pull
40yrds x (90)
40yrds x (90)

Wednesday 12/7/16

Muscle Snatch 
1x3 (135)
1x3 (145)
1x3 (155)
1x3 (165)
1x3 (175)

Power Snatch 
1x3 (155)
1x3 (175)
1x3 (195)

Snatch 
1x3 (175)
1x3 (195)
1x3 (215)

Front Squat 
1x3 (225)
1x3 (275)
1x3 (315)

 

Monday 12/5/16

Back Squat 
1x1 (374)
1x1 (396)
1x1 (419)
1x1 (440)
1x1 (462)

Push Press 
1x1 (242)
1x1 (264)
2x1 (286)

Power Clean 
1x1 (242)
1x1 (264)
1x1 (286)
2x1 (308)  

Not Timed:
21-15-9
Back Extension
Toes to Bar 

Sunday 12/4/16

South Mountain Hike
Marcos de Niza

Friday 12/2/16

Bench Press
5x3 (265)
3x5 (225)

Weighted Pull-up
3x (10/20/30/40/50/40/30/20/10)

Handstand Push-up
10-9-8-7-6-5-4-3-2-1

5 rounds 
10 Triceps Extension (35)
10 Face Pulls (35)
10 Plate Raises (35) 
(rest 1:00)

Cable Curls
15-12-9 (10)

 

Thursday 12/1/16

Sled Push
8x 40yrds (180)
(4 man relay) 

 

Wednesday 12/30/16

Back Squat 
1x9 (365)

Push Press (from back)
1x9 (225)

Clean Deadlift
1x9 (365)