13/08/14

A.┬áDeep squat test 6 min B. High Hang Sqt Snatch.Full snatch 1.1 x 4 sets rest 60-90 sec C. Snatch grip DL @ 3311; 3 reps x 4 sets rest 90 sec D1. Pendlay row –┬á7 reps x 5 sets rest 60 sec D2. Powerll raise @3111- 8 reps/arm x 5 sets, rest 90 sec

12/08/14

A. Upper back + shoulder mobility 6 mins B. Strict press 5/3/1 rest 90 sec each sets 6 rounds – 12 box jumps 20 ab mat sit ups 12 push ups (10 min cap) rest 2 min then 10 rounds 6 T2B/ 12 V-ups 6 wall ball shots 6 ball slams (10 min cap)

6/08/14

A. Upper back + shoulder mobility 6 mins B.  High Hang snatch pull. High Hang power snatch.Full snatch 1.1.1 x 5 sets rest 90 sec C. Snatch grip DL @ 3311; 4-5 reps x 5 sets rest 90 sec D. 400 m row @ 90% rest 3 mins x 4 sets E. glute+ hamstring mobility

5/8/14

A. Upper back + shoulder mobility 6 mins B. Strict press 5/3/1 rest 90 sec C. EMOM 10 mins 5 Push press┬á@ challenging load 5 push ups Skip remaining time D. 5 rounds 30 sec box jumps 10 sec transition 30 sec burpee 10 sec transition 30 sec wall ball