Saturday 3/21/15

Power Clean + Push Press (low blocks)
75% 2+2 (215)
80% 2+2, 1+1 (230)
85% 1+1 (245)
90% 1+1, 1+1, 1+1 (265)

Snatch High Pull (from low blocks)
3x3 (185)
2x3 (205)
3x2 (225)

Thruster (from rack)
70% 2x3 (205)
80% 3x2 (230)

Friday 3/20/15

Back Squat
70% 2x3 (330)
80% 2x2 (375)
90% 3x1 (425)
95% 1x1 (450)

Clean from blocks (below knee)
70% 1x3 (235)
80% 2x2 (265)
90% 3x1 (295)

Snatch Pull from blocks (below knee)
100% 2x3 (265)
110% 3x2 (295)

Tuesday 3/17/15

Power Clean + Push Press
70% 2+2, 2+2 (205)
75% 2+2 (215)
80% 2+2 (230)
85% 1+1, 1+1, 1+1 (245)

Snatch High Pull
2x3 (185)
1x3 (205)
3x2 (225)

Snatch Grip Push Press
2x4 (135)
3x3 (185)

Monday 3/16/15

Back Squat
75% 2x2 (357)
80% 1x1 (380)
85% 1x1 (400)
3 rounds:
90% 1x1 (430)
80% 1x3 (380)
(rest as needed)

Clean
70% 1x2 (231)
75% 1x1 (247)
80% 1x1 (264)
85% 1x1 (280)
2 rounds:
90% 1x1 (297)
80% 1x2 (264)
(rest as needed)

Clean Deadlift
110% 2x3 (357)
120% 3x2 (396)

Back Ext.
3x10 (45lbs)

Saturday 3/14/15

Neutral Grip Bench Press
4x4 (235lbs) (mid grip)

Neutral Grip Bench Press
6/6/6 (175lbs) (close grip/mid grip/wide grip)

Every 1:00 for 10:00
Odd min: 1 Strict HSPU + 5 Kipping HSPU
Even min: 2 Power Clean at 225lbs

Tabata for Calories:
Assault Bike (44cal)

Friday 3/13/15

Back Squat
72% 2x2 (340)
77% 1x1 (365)
82% 2x1 (390)
87% 3x1 (410)

Clean
70% 2x2 (230)
75% 1x1 (245)
80% 2x1 (265)
85% 3x1 (280)

Snatch High Pull
1x3 (185)
1x3 (205)
3x2 (225)

Glute-Ham Raise
3x3

Sit-ups
100

Thursday 3/12/15

4 rounds:
8 Weighted Bar Dips (90lbs)
(rest 1:00)
4 Weighted Chin-ups (45lbs)
(rest 1:00)

For time: (7:56)
8-7-6-5-4-3-2-1
Handstand Push-up
Toes to Bar

3 rounds:
15 Face Pulls (25lbs)
10 Triceps Ext (25lbs)
(rest 1:00)