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December 10, 2019

CP+CC+FS+J

1+2+2+1@60%

1+2+2+1@70%

2x1+2+1+1@75%

3x1+1+1+1@80%

1+1+1+1@85%

Snatch Grip Press

4x5 @ up to 60%

Band Hamstring Curls

4x15

Front Plank Band Rows

3x10/10

December 9, 2019

FS+J ( base off of J%)

3+2@50%

3+2@60%

3+1@70%

3+1@75%

2x3+1@80%

3x1+1@85%

Snatch w/ Pause in Extension 

3x3@15-40kg

December 8, 2019

CS from Racks

2x3@60%

2x2@70%

2@75%

5x1@80-85%

PC+ PP

2x2@50%

2x2@60%

2x2+1@70%

Palov Press in Split

3x10/10

Elevated Ring Rows

3x6-10

December 6, 2019

INT

FS+J ( base off of J%)

3+2@50%

3+2@60%

2x3+2@70%

3x2+2@75%

1x1+1@80%

Snatch w/ Pause in Extension 

5x3@15-40kg

ADV

CleanJerks+ Jerk (** Bad leg Jerks)

3@50%

3@60%

2x2@65%

3x1@70%

2x1@75%

Snatch Panda Pulls

3@75%

3@85%

4x2@100%

Miniband Lateral Walks 3x10/10

 Weighted Planks

3x:45

December 5, 2019

CS+OHS

2+1@60%

2+1@70%

2x2+1@75%

5x2+1@80%

BS

5@60%

3@70%

2@75%

EMOM 10

1@80

KB Rack/Suitcase Carry

3 laps/side

December 4, 2019

Muscle Clean

4x3 Building in weight

Deficit CC ( stand on 15kg plates)

3@50%

3@60%

2x2@70%

4x2@75%

2x2@80%

Press in Split

4x10 @25-50kg

December 3, 2019

Deficit PC (stand on 20-25kg)

2x3@60%

2x3@70%

4x2@75%

FS

3x12@65%

Elevated SLGB

4x15/15

DB Plank Pull Throughs 3x5/5

December 2, 2019

CS 

3@50%

3@60%

2x3@70%

3x2@75%

EMOM

5x1@80%


 

BS *** Focus on SPEED***

5@60%

3@70%

3@75%

EMOM 7

2@80%

December 1, 2019

Deficit PS

2@50%

2x2@60%

4x1@65-75%

CC+HCC+J (1+1+1=1 SET)

1@60%

2@70%

2@75%

4@80%

SLRDL

3x8/8

3x6/6 Landmine Press

November 29, 2019

INT

CS w/ pause at knee

3@50%

3@60%

2x2@70%

2x2@75%

2x1@80%

FS+J ( base off of J%)

3+2@50%

3+2@60%

2x3+2@70%

2x2+1@75%

ADV

CleanJerks (** Bad leg Jerks)

3@50%

3@60%

2x2@65%

3x1@70%

2x1@75%

Snatch Panda Pulls

3@75%

3@85%

3x2@100%

Miniband Lateral Walks 3x10/10

 Weighted Planks

3x:45

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