Day 1:

A. In 5 sets build to a heavy front squat 

B. snatch from mid thigh 2.2.2 rest 10 seconds/3min ; x5

C. Back squat

Set 1 - 5 reps @65-70%

Set 2 - 3 reps @75-80%

Set 3 - 1 rep @85-90%

Rest 2-3 min

D. Every 2 min for 12min (6sets)

Back squat x5 reps @80%

Results 

A. 205#

B. all sets 65# squat snatch tech work

C. 165#, 190#, 215#

D. 205#

Day 2

A.

Three sets, not for time, of:

Chest-to-Bar Pull-Ups x 10-12 reps

(working on smooth, efficient rhythm and mechanics)

Nose-to-Wall Handstand Hold x 60-90 seconds

Skin the Cat x 3-5 reps

(these should be slow and controlled, like this)

B.

Jerk

*Set 1 – 3 reps @ 60% 105

*Set 2 – 2 reps @ 70% 125

*Set 3 – 2 reps @ 80% 140

*Sets 4-8 – 1 rep @ 90+% 160

Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

C.

Three sets of:

Behind the Neck Push Press x 3-4 reps

Rest as needed

D.

Complete as many rounds and reps as possible in 5 minutes of:

5 Burpees

5 Ring Dips from Muscle-Up Station

Results:

A. Complete 

B. 105, 125, 140, 160

C. 95,95, 115

D. 5+2 burpees

July 26

Workout of the Day

A.

Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

B.

Five sets of:

Halting Clean Deadlift + Hang Clean + Clean

Rest as needed

C.

Three sets of:

Good Mornings x 6 reps @ 4011

Rest as needed

D.

For time:

Row 500 Meters

20 Chest-to-Bar Pull-Ups

40 Walking Lunges with Two Kettlebell Farmer Carry (32/24 kg)

20 Chest-to-Bar Pull-Ups

Row 500 Meters

Results:

A. 170, 180, 190, 180, 190, 205

B. 115, 125, 135, 155, 155

C. 75#

D. Complete, forget the time