Friday 8.18.17

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PERFORMANCE
A. Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch x 2 reps
Snatch x 3-5 reps
B.  Snatch x 1 rep Every 2 minutes x 6 sets
C. For Time:
12.9.6.
Squat Snatch @75% of Max
Strict Handstand Pushup
FITNESS
A.  Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch x 2 reps
Snatch x 3-5 reps
B. Three Sets:
Heavy Russian Kettlebell Swing Cluster x 5.5.5 rest 10-15s btw clusters
rest 10 seconds
Pushup into full protraction in finish w/ full retraction at bottom w/ hold x 4-8 controlled perfect reps
rest 20 seconds
Turkish Get up x 1/arm
rest 60 seconds
C. Complete as many rounds and reps as possible in 8 minutes:
5 Dumbell Renegade Row
20 Dumbbell Lunge Steps w/ same DBs as renegade Rows

Thursday 8.17.17

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PERFORMANCE/FITNESS
A. Deadlift Prep
Barbell Good Morning x 5 reps
Single Leg Romanian Deadlift x 3/leg
Barbell Romanian Deadlift to above knee w/ pause x 3 reps
Deadlift @10s up 10s down x 2 reps
Deadlift x 3-5 reps
B. Every 3 minutes x 5 sets
Deadlift x 8 reps
Double Dumbell Push Press x 6-8 reps
C.  Six Sets
Deadlift @95-110% of 8RM x 3 reps
rest 10 seconds
Burpee x 20 seconds Amrap
rest 10s
Stomach to Wall Handstand Hold x 30 seconds
rest 10s
Assault Bike Sprint x 20 seconds
rest 60 – 75 seconds

Wednesday 8.16.17

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PERFORMANCE/FITNESS
A. Two Sets:
Bottom of Dip hold x Max
Chest to Bar Hold x Max
Double Kettlebell Front Rack Hold x 100ft
rest 2 minutes
B.  Complete as many rounds and reps as possible in 8 minutes
100ft Farmer Carry 70/55# per hand
20 Hollow Rocks or Hollow Hold
100ft Single arm DB Overhead Carry
20 Arch Rocks or Arch hold
rest 4 minutes
Every minute on the minute x 8 minutes
20 Russian Kettlebell Swings 70/55#
20 Jumping Lunges

Tuesday 8.15.17

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PERFORMANCE/FITNESS
A. Front Squat Prep
Air Squat knee push out at bottom x 5 push outs/leg
Behind Neck Front Rack Mobility x 20-30s hold
Front Squat w/ Barbell Behind neck w/ pause x 3 reps
Full Grip Front Squat w/ pause at bottom x 3 reps
Front Squat @10s down 10s up x 2 reps
Front Squat x 3-5 reps
B. Every 3 minutes x 5 sets
Front Squat w/3s pause in first rep only x 5 reps
Wide Grip Bent over Row x 6 reps
C.  Every 8 minutes x 2 sets
500m Row
30 Wall Ball 20/14#
15 Toes to bar

Monday 8.14.17

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PERFORMANCE 
A. Clean & Jerk Prep
Front Squat x 3 reps
Tall Muscle Clean x 3 reps
3 Position Cleanx 2 reps
Jerk Dip Hold x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps
B. Clean & Jerk  x 1 rep Every 2 minutes x 6 sets
C. Complete as many rounds and reps as possible in 7 minutes
12 Back Rack Reverse Lunge alternating legs 135/95#
9 Burpees over Bar
6/4 Strict Pullups
FITNESS 
A. Clean & Jerk Prep
Front Squat x 3 reps
Tall Muscle Clean x 3 reps
3 Position Clean (Hip, Above knee, Ground) x 2 reps
Jerk Dip Hold x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps
B. Three Sets:
Clean Grip Romanian Deadlift @30X1 x 5 reps
rest 10 seconds
Dumbell Press in Split x 6-8/ per leg
rest 20 seconds
Reverse Crunch x 12-15 reps
rest 90 seconds
C. Complete as many rounds and reps as possible in 7 minutes
12 Back Rack Reverse Lunge alternating legs
9 Burpees over Bar
6/4 Strict Pullups

Sunday 8.13.17

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PERFORMANCE/FITNESS
A. Gymnastics  –
Inchworm x 5 reps 10s pause in extension of each rep
+
Three Sets:
Scap Pullup @2222 x 6-8 reps
Strict Handstand Pushup  x 2-5 reps
Forearm Wrist Curl x 15/direction
B. Midline Work
Two Sets
Hollow Hold w/ PVC Overhead x 30 seconds
Arch up Hold w/ PVC Overhead x 30 seconds
Standing Side Bend x 12-15/side
C. Complete as many rounds and reps as possible in 15 minutes
20/15 cal Row or AB
15 Goblet Squat 70/55#
10 Burpees

Saturday 8.12.17

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PERFORMANCE/FITNESS
Three Sets:
Goblet Hold Lateral Lunge w/ pause at bottom of each rep x 6/leg
rest 20 seconds
Double Kettlebell Bent over Row @2222 x 8-10 reps
rest 20 seconds
Single Leg Hip Bridge off Med Ball x 12 /leg
rest 60 seconds
B. Complete as many rounds and reps as possible in 5 minutes
Run 600m
Max Row for meters in remaining time
-rest 5 minutes –
Complete as many rounds and reps as possible in 5 minutes
4 Strict Pullups
12 Air Squats
– rest 5 minutes –
Complete as many rounds and reps as possible in 5 minutes
Run 600m
Max Row for meters in remaining time
– rest 5 minutes
Complete as many rounds and reps as possible in 5 minutes
10 Dumbbell Push Press
10 V ups

Friday 8.11.17

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PERFORMANCE
A. Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch x 2 reps
Snatch x 3-5 reps
B.  Every 2:30 x 6 sets
Snatch Cluster @70-80% x 1.1.1 rest 10-15s btw clusters
C. Complete as many rounds and reps as possible in 15 minutes
200m Shuttle Run
15 Hang Power Snatch 75/55#
9 Barbell Jumping Squats 75/55#
FITNESS
A.  Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch x 2 reps
Snatch x 3-5 reps
B. Four Sets:
Heavy Russian Kettlebell Swing Cluster x 6.6.6 rest 10-15s btw clusters
rest 10 seconds
Pushup into full protraction in finish w/ full retraction at bottom w/ hold x 4-8 controlled perfect reps
rest 20 seconds
Turkish Get up x 1/arm
rest 60 seconds
C. Complete as many rounds and reps as possible in 15 minutes
200m Shuttle Run
16 Hang DB Power Snatch
9 Goblet Hold Jumping Squats

Thursday 8.10.17

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PERFORMANCE/FITNESS
A. Deadlift Prep
Barbell Good Morning x 5 reps
Single Leg Romanian Deadlift x 3/leg
Barbell Romanian Deadlift to above knee w/ pause x 3 reps
Deadlift @10s up 10s down x 2 reps
Deadlift x 3-5 reps
B. Four Sets:
Deadlift @20X1 @70-80% of 8RM x 8 reps
rest 20s
Double Dumbell Push Press x 8-10 reps
rest 2 minutes
C. Five Rounds for time:
10 Deadlift 225/155#
20 Jumping Lunges

Wednesday 8.9.17

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PERFORMANCE/FITNESS
A. Five Sets:
Bottom of Dip hold x 15-30 seconds
Chest to Bar Hold x 15 -30 seconds
Double Kettlebell Front Rack Hold x 50ft
B. “IWT”
12 Double Russian Kettlebell Swings
20s Burpee Broad Jump
90s Row for Meters
rest 2 minutes x 3 sets
– rest 4 minutes –
12 Heavy Dumbbell Lunges
2 minute Assault Bike
rest 2 minutes x 3 sets