Barbell Strength: August 29th, 2016

Advanced:

A) Front Squat:
4 at 70%, 4 at 75%, 3 at 77.5%, 4×3 at 80%

B) Snatch Pull + Snatch + Snatch Balance
2 at 65%, 2 at 70%, 3 at 75%, 2 at 80%

C) Push Press
5 at 60%, 5 at 70%, 4 at 75%, 2×4 at 80%

D) Lunge x 150y

Beginner:

A) Front Rack Lunge x 8 ea. Leg
4 Rounds

B) Snatch Balance (2) + OHS (2)
5 Rounds

C) Dumbbell Push Press +OH Walk
5×6-8 + 25y

D) 100y Lunge

Barbell Strength: August 15th, 2016

Week 1/Day 1 ADV:

A) Front Squat: 4 at 60%, 4 at 70%, 3×4 at 75%
B) 3-Pos Pause Pull + Snatch (Off Floor, Low Hang, Pocket): 6 Working Sets 60%+
C) Clean Grip Deadlift: 4×4 at 85%
D) 3 Rounds: 10 Wtd. Sit-Ups/20 Russian Twists

Week 1/ Day 1 Beg:

A) Front Squat w/ Pause at Bottom: 6×4 for Quality
B) 3-Pos Pause Pull + High Hang Power Snatch + OHS: 6 Working Sets at 70%+ of 3RM
C) Clean Grip RDL 3×8 (3s Eccentric)
D) “”

Barbell Strength: August 3rd, 2016

Structural Balance Day:

A1) Back Rack Split Squats x 6 ea. Leg
A2) Single Leg RDL x 8 ea. Leg
4 Rounds; 60s Rests

B1) Single Arm DB Bench Press x 8 ea. Arm
B2) Single Arm DB Row (Neautral Grip) x 8 ea. Arm
3 Rounds; 60s Rests

C) Tabata Midline Series (20/10 x 4 Minutes each Movement)
-Elevated Side Plank (L/R)
-Bridge Position
-Face-Down Hollow Body

Barbell Strength: August 2nd, 2016

Advanced:

A) Jerk Balance: 4×4 (2 ea. Foot)
-Sets at 60-70% Jerk Max

B) Pause Clean + Front Squat + Jerk
6 Working sets above 75%

C) Snatch Grip Deadlift
4×3 (85%+)

D) 5×2 Tall Box Jumps

Beginner:

A) Pause Power Jerks:
5×3

B) High-Hang Power Clean + Low-Hang Power Clean + Front Squat
6 Working Sets

C1) Pocket Panda Pulls (Snatch) x 5
C2) Lying Toes 2 Rig x 6
C3) Box Jump x 3
4 Rounds; Rest 30s b/w each. Station and 90s after C3.