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Week In Advance – August 3, 2015

By August 2, 2015No Comments

Monday

Snatch- 1×3 @ 60% 1×3 @ 70% 1×2 @ 75% 1×2 @ 80% 1×1 @ 85% 1×1 @ 90%

Strict Pull Ups- 3×6 (use weight of possible)

12 min AMRAP
5 C2B
10 HSPU
20 Wall Balls

Tuesday

Front Squat 1×5 @ 70% 2×4 @ 80% 2×3 @ 90%

8 Min AMRAP
3 Deadlifts 225/125 RX 275/175 RX+
7 Lateral hand release burpees

Wednesday

Strict Press 1×3 @ 85% 1×2 @ 89% 1×1 @ 93% 1×4 @ 82%
Then
1x Max reps @ 82%
Then
1x Max Reps HSPU (start strict and go to kipping when failure approaches, 1 reset allowed)

4 Rounds:
300m Run
30 HR Push Ups

Thursday

Clean w/ pause at the knee- work to heavy single for the day

21 Thrusters 95/65 RX 115/85Rx+
21 KB Swings
300m Run
15 Thrusters
15 KB Swings
300m Run
9 Thrusters
9 KB Swings
300m Run

Friday

Walking lunges (use 2 kb’s) 10x length of platform

Then

Squat 1×20 +5-10lbs from last week, -5-10lbs if unsuccessful last week

10 min AMRAP
10 Box Jumps
50 Double Unders

Jerrod Ruhl

Author Jerrod Ruhl

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