Monday, July 28, 2014

072814

Snatch 2RM
Tall clean 2RM
Push press 3RM
Front squat (3 sec pause on bottom)3RM

Sunday, July 20, 2014

072514

Snatch 1RM
Muscle clean 3RM
Press 5RM
Front squat 5RM

072414

Tall snatch 3RM
Clean & jerk 2RM
Clean pull 5RM
Burpees + lat raises + lunges 2 rounds X 1 minute each exercise
Crusher curls + Russian twists 2 rounds X 1 minute each exercise

072314

Snatch 2RM
Hang power clean ( below knee) 3RM
BTN jerk 3RM
Back squat 5RM
Conditioning:
KB clean and press + pull-ups 1-2-3 X 5 rounds
KB snatch 20 reps/minute X 6 minutes

072214

Hang power snatch ( below knee) 3RM
Clean & Jerk 3RM
Snatch high pulls 5RM
Front delt raises + rear flyes 2 sets X 1 minute each
Ring dips + hollow rocks 2 sets X 1 minute each