06/06/2016

Strength

1: Mid-thigh Snatch: 10 rounds – Every 90 seconds, complete:-3x Mid-thigh snatch (Work up to a max for the day)

https://www.youtube.com/watch?v=-vYC5ZZ60rQ

1) ) Back squat: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

	Squat
	kg	R	A
Date	#######
40%	60,0	5
50%	72,5	5
60%	82,5	5
70%	95,0	3
80%	105,0	3
90%	115,0	3+

Work Capacity: Complete 3 rounds for time of:

-400m run

-20x KB snatch (70#/53#)

-5 hand stand push up

Core: 3 rounds, not timed:

-12x reverse hypers (AHAP)

02/06/2016

Strength:

1: 2-position snatch: 10 rounds – Every 2 minutes, complete:

-1x hang snatch + 1x snatch (Work up to a max 1+ 1 for the day, but keep it crisp and goal is no misses. They do not need to be touch and go, so if you’d like to reset after the hang snatch, feel free)

Work Capacity: Complete the following for time:

-Run 1.500 metros

AMRAP in 7 minutes

10 Power Snatches (75/55 lbs)

3 Bar Muscle-Ups

-Run 1.500 metros

Core: 3 rounds, not timed:

-12x reverse hypers (AHAP)

01/06/2015

Strenght

1) Back squat: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

2) Push press: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

	Squat			Press
	kg	R	A	kg	R	A
Date	#######			30/05/2016
40%	60,0	5		36,0	5
50%	72,5	5		41,0	5
60%	82,5	5		49,0	5
65%	87,5	5		51,0	5
75%	100,0	5		59,0	5
85%	110,0	5+		66,0	5+

Complete as many rounds as possible in 12 minutes:

5 Thruster  155 lb

10 box jump

15 Toes To bar