Tuesday 10-6-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

"T" Rotational Push-up

2-3 x 7-10 reps each arm

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

3 rounds...

21 Swings - 53/35 lbs

15 Power Cleans - 115/75 lbs

9 OHS - 115/75 lbs

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 10-5-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

DB Rows

2-3 x 10-15 reps (2:00 recovery)

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

4 rounds...

Run 400 meters

21 DB Hang Squat Clean - 45/25 lbs

12 Burpees

Endurance:

Pick a mode:

Swim 4 x 3:00 ON (1:00 OFF)

Bike 4 x 5:00 ON (1:00 OFF)

Run 4 x 4:00 ON (1:00 OFF)

Row 4 x 4:00 ON (1:00 OFF)

OLT:

Snatch Balance + OHS

5-7 x 3 reps

Motivation Monday

Sunday 10-4-15

Rest Day or Active Recovery

Saturday 10-3-15

A. For time...(20:00 cap)

3 rounds...

12 hang power snatch - 95/65 lbs

20 box jump overs

Then,

Run 800 meters

Then,

3 rounds...

20 Thrusters - 95/65 lbs

12 pull-ups (RX is chest-2-bar)

Friday 10-2-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Handstand Pushups

2-3 x 7-10 reps

Windmills

2-3 x 8-12 reps each side 

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

4 rounds...

30 Steps OH Lunges - 45/25 lbs

15 Burpees

Endurance:

Pick a mode: Swim, Bike, Run, Row

5-7 sets...

3:00 ON, 1:00 OFF

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 10-1-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB Snatch

2-3 x 8-10 reps each side

Floor Wipers

2-3 x 12-20 reps each side

Box Squats

3-5 x 5 reps

Conditioning:

4 rounds...

Run 400 meters

25 Swings - 53/35 lbs

12 Pull-ups 

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps