snatch, plyo/agility, shoulders

02/24/16

dynamic warmup

slow pull snatch (5sec to mid thigh) + hang power snatch (mid thigh) + snatch balance 4 x 1-1-1
hang snatch (knee) 3RM, 95% x 3, 90% x 3 (%of 3RM)
snatch pull 90% x 4, 95% 4 x 2
snatch lift off 100% x 4, 105% x 4, 110% x 4
overhead squat (135) 8
seated db press (70) 20, (80) 10, (90) 10, (100) 6
cable rear fly 3 x 12

clean, double under, snatch, squat

02/23/16

dynamic warmup

emom 10 minutes
clean (225) x 2
double unders x 10
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snatch (135) 30
(2:36)

squat (135) 4, (225) 4, (315) 4, (365) 2, (405) 2

snatch, deadlift, toss

02/23/16

dynamic warmup

snatch (95, 115, 135, 165) 2, (185) 4 x 3

snatch grip deadlift (225) 4 x 4

8-6-4-2 reps
medball keg toss (20)
medball ground to over shoulder (80)
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clean & jerk, squat

02/20/16

dynamic warmup

clean & jerk + push jerk, behind neck (135, 165, 185, 205, 225, 245, 255)

squat (225, 275, 315, 365, 405, 435) x 1, (315) 2 x 10, (225) 10

leg press
leg extensions

silk suspension training

02/18/16

warmup

I did a silk suspension class today, It was fun and challenging.

back, calves

02/17/16

dynamic warmup

pullups x 100
pushups x 100

cable row 4 set
straight arm pulldown 4 sets

barbell row 4 x 12

t bar row 4 x 12
handstand walk

smith rack rear shrug 4 x 10

calf press, leg press 5 sets

W1 snatch, front squat, W2 legs

02/16/16

dynamic warmup

workout 1

snatch (95, 115, 135, 165, 185, 195, 205) x 1
front squat (135, 185, 225, 275) x 4


workout 2

squat (light) 4 x 15
deadlift (light) 4 x 10

3 rounds
overhead lunge (45) x 20
situps x 20
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ghd hip extension (3 second hold) x 10
good morning 3 x 10

calf press, leg press 4 x failure
machine calf press 4 x failure