Snatch, Front Squat, Press

08/31/15

Dynamic Warmup

Snatch (150) + Snatch Balance x 3 } x4
Front Squat (250) 4x4
Jerk (115) x 1 + Front Press (from jerk position, 3 sec. hold at top ROM) x 3  } x4

Clean, Jerk, Squat

08/28/15

Clean (185) + Hang Clean + Push Jerk + Overhead Squat x 2 } x 4
Back Squat (375) 4 x 6

Pull, Squat, Row

08/27/15

High Hang Snatch Pull (135, 155) 4 x 3
Front Squat, 3:1:3 tempo (235) 4 x 3
Barbell Row (135) 5, (185) 2x5, (215) 5

Snatch, C&J, Squat

08/27/15

Dynamic Warmup

Power Snatch (135) + Hang Snatch (below knee) x 2 } x 4
Clean & Jerk (205) x 2 } x 4
Back Squat with 3 second pause at bottom (330) x 3 } x 4

Clean, Squat, Morninigs, Chins, Situps

08/25/15

Dynamic Warmup

Power Clean (205) 4 x 3
Back Squat (295) 4 x 7
Seated Good Morning (125) 4 x 7

3 rounds of
GHD situps x 10
Chinups x failure (20, 14, 8)

W1 Snatch, Front Squat, Press & W2 Muscle Up, HSPU, Skin the Cat

08/24/15

Workout 1

Dynamic Warmup

Snatch (145) + Snatch Balance x 3 } x4
Front Squat (245) 4x4
Jerk (115) x 1 + Front Press (from jerk position, 3 sec. hold at top ROM) x 3  } x4


Workout 2

3 rounds of
Muscle Up x 3
Handstand Pushup (deficit) x 3
Skin the Cat x 3

08/21/15 -Clean, Squat, Deadlift

08/21/15


Clean (165) + Hang Clean + Push Jerk + Overhead Squat x 2 } x 4
Back Squat (365) 4 x 6
Sumo Deadlift (335) 3 x 5