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Week in Advance – 8/10/2015

By August 9, 2015No Comments

Monday

Snatch – 1×3 @ 60% 1×3 @ 70% 1×2 @ 80% 1×1 @ 85% 1×1 @ 90 1×1 @ 95%

12 Min AMRAP
10 Power Snatch 115/75 RX
35 Double Unders

Tuesday

Front Squat- 3×4 @ 75% 2×3 @ 85% 1×2 @ 95%

1 mile Run Time Trial – yes I know we have done this recently.  Aerobic base folks.  Will also help flush the legs

Wednesday

Strict Press- 1×3 @ 87% 1×2 @ 91% 1×1 @ 95% 1×1 @ 97%

2 Rounds for Time:
400m Loop
20 HSPU
30 KB Swings 53/35
40 Burpees

Thursday

Clean Complex- Power Clean + Full Clean to a max

5 Min AMRAP
10 Pull Ups
10 Wall Balls

Rest 3 min

5 Min AMRAP
10 T2B
10 Jumping Split Squats

Friday

Reverse Lunges – 4×3 as heavy as possible
Superset w/
1-arm Rows – 4×10

Squat 1×20 +5-10lbs if successful last week -5-10lbs if not

10 Min EMOM
10 KB Swings 53/35
5 Burpees

Jerrod Ruhl

Author Jerrod Ruhl

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