High-Hang Snatch + Snatch Balance + 1 1/4 OHS, Halting DL + High Hang Snatch, Push Press + Jerk, Snatch DL

Wednesday 11-30


High-Hang Snatch + snatch balance + 1 1/4 OHS – 5 x 3
95-115-125
135 - 5x3
Halting Snatch Deadlift + High-Hang Snatch – 70% x 2 x 5 135 x 2 x 5
Push Press + Jerk – 60% x 2 x 3
185-215-185
Snatch Deadlift – 100% x 5 x 3
205 x 5 x 3

Snatch @70&75%, Front Squat @70+%, Snatch Pull+1/2 Moon+Abs

Monday 11-28

OLY TRAINING:
Snatch – 70% x 2 x 2 + 75% x 3 x 2
135 x2x2 - 145 x3x2
Front Squat – 70% x 3 x 3
arms X: 245-255-265-275-284, 235x5
Snatch Pull – 80% x 5 x 3
155 x5x3
+
20ea:
topside 1/2 moon
Ab wheel

800's

Saturday 11-26

4 Sets:
800M Run
400M Walk

First 200 felt good, last 200 sucked...

Sprints

Wednesday 11-23

10 Sets:
85 yd sprint
walk back
+
10 Sets:
10 push-ups
10 sit-ups

It felt good to sprint. In IA, ran in the back yard. Push/situps in thethe basement.

RPT Press, Deadhang Pull-ups, Wtd Dips, KBS Ladder

Tuesday 11-22

TRAINING:
A1. RPT Press
215x6-195x9-175x12
A2. Dead hang pull-ups
9-9-9
B. Wtd Dips
100x15-90x17-80x19-100x8
C. KBS Breathing Ladder
70# 1-15

Snatch @ 65+%, Clean & Jerk @ 60+%, Front Squat @ 65%, Snatch Pull, Snatch Deadlift > Back Squat

Monday 11-21

OLY TRAINING:
•Snatch - 65% x 1 x 3
125-135-145 x 2 (into a 1 1/4 OHS)
•Clean & jerk - 60% x 1 x 3
155-165-175 x 2
•Front squat - 65% x 4 x 3
185-200-215-215-215
•Snatch pull - 80% (of snatch) x 3 x 3
155 x 3 x 3
•Snatch deadlift - 90% (of snatch) x 3 x 3
185 x 3 x 3

7hrs

Back Squat
x3 135-225-275-325
350x10-x5-x5

Recovery Day

Friday 11-18

TRAINING:

I had was all psyched up ready for RPT deadlift, press and wtd pull-ups... but my hip/IT band is really inflamed and tight plus my forarm so I scaled it way back today hoping to be fully recoverd after Thanksgiving.

5 Rds
15 GHD
15 EXT
15 KBS, 1pd
15 Ab Wheel
15 Push-ups
stretch and moblility work b/t rds

AMRAP Dips
50-25

Snatch, Clean Pulls, Back Squat 1RM

Thursday 11-17

OLY TRAINING:
warm-up
1 1/4 OHS x 3
45 x 3
high-hang snatch + snatch balance x 3
95 x 3

Snatch, singles with no press
95-120-140-150-160
155 x 1 x 5
Clean Pulls @80%
205 x 3 x 3
Back Squat 1RM
470 PR (HB w/ oly shoes)

today was supposed to be a ME day, but I was not feeling it.  I have felt like I needed a delaod week since the last ME day and combo with the end of FB and the tweak in my forarm from heavy DL + I decided to take it down a notch and make sure my form was dialed in.  Snatch felt good, tried to C & J and it hut my arm so I did pulls instead.  Pleased with the PR on back squat

OPT: 4 AMRAP Couplets @ 80%, Rest 4 min

Tuesday 11-15

OPT TRAINING:
4 min AMRAP @ 80%:

7 KBS - 1.5pd
7 burpees
rest 4 min
+
4 min AMRAP @ 80%:
15 double unders
10 toes to bar
rest 4 min
+
4 min AMRAP @ 80%:
Row 150 m... (15 SDLHP)
10 push ups
rest 4 min
+
4 min AMRAP @ 80%:
10 step ups with sandbag... (step up on bench w/45# plate)
7 chin ups

good little wod... nice to start out at 80%.  Held a decent pace with perfect form

Power Clean @ 75%, Snatch Balance 1RM, Clean Pull

Monday 11-14

OLY TRAINING:
•Power clean - 75% x 2 x 5
190 x 2 x 5
•Snatch balance - max for day
210 PR
•Clean pull - 95% x 3 x 3
255 x 3 x 3

 3 sets; no rest:
20 knees to elbows
20 plate topside halfmoons... 45# plate waist to OH to waist R/L
As Rx'ed

IWT: Push Press & Burpees + Deadlift & DUers

Saturday 11-12

TRAINING:

4 rounds of
3 Push-Press
225-245-255-260
10 Burpees AFAP
rest 4 min b/t rounds
(Increase load each round making final round 100% effort)

+

4 rounds of
3 DL TnG
455-475-495-515-530-545x2-570F
25 Double Unders
rest 5 min b/t rounds
(Increase load each round making final round 100% effort)

Snatch, Clean & Jerk @ 90-95%, Back Squat @ 90%

Friday 11-11

OLY TRAINING:
warm-up with heaving snatch balance
95x5-115x5-135x3-155x3x2
Snatch - 90-95%
95-130-140-150-160-170-155
Clean & Jerk - 90-95%
170-195-210-225-240-250F-F-245
Back Squat - 90% x 1 x 5
405-410-410-410-415

1 1/4 OHS, Power Snatch @ 75%+, Jerk @ 75%+, Snatch Pull > Box Jumps & Pull-ups

Wednesday 11-9

OLY TRAINING:
Warm-up, 1 1/4 OHS 3-5 reps x 5 sets
95x5-115x5-135x5-155x3-160x3

•Power snatch - 75% x 2 x 5
155-165-165-175-175-185(F-1-F-F)
•Jerk - 75% x 2 x 5
225-235-245-255-265*
•Snatch pull - 95% (of snatch) x 3 x 3
185-185-185

3 sets; no rest:
Box jump x 5 (mid-thigh+)
Pull-up x 10

TBA

Snatch, Clean & Jerk @ 85-90%, Front Squat @ 95% > Abs

Monday 11-7

OLY TRAINING:
•Snatch - 85-90% x 1
95-125-140-150-160
170-155 x 2 x 2
•Clean & jerk - 85-90% x 1
155-185-205-225
235-205 x 2 x 2
•Front squat - 95% x 1 x 2
285F-275-275-285
225 x 2 x 2
•Ab work of choice
TBA

Deadlift Volume Day > Waveload Press & Wtd. Chin-ups

Saturday 11-5

TRAINING:
A1. Floating Snatch Grip Deadlift x 10
A2. SLDL x 10
135-155-175-195
B. Halting Snatch Grip Deadlift x 3
225-245-265-285
C. Halting Clean Grip Deadlift x 3
315-335-355-375
D. Deadlift x 1
405-425-445-465-485-500
E1. Press waveload
185x5-215x3-235x1-225x3-240x2-255x1-265x1, 185x9
E2. Wtd. Deadhang Chin-ups
55x5-80x3-100x3x5, AMRAP x 19

Snatch. Clean & Jerk @ 90%, Back Squat 2RM & 20RM

Friday 11-4

OLY TRAINING:
•Snatch - 90% x 1 x 4
170 x 1 x 4
•Clean & jerk - 90% x 1 x 4
235 x 1 x 4
•Pause back squat (3 sec pause) x 2RM
385-415x1-415F
Back Squat 20 RM
335
•Stiff-legged deadlift - 3 x 5
TBA

For 5 minutes with 1 barbell:
5 deadlift
5 power clean
5 push press
5 front squat
30 sec rest
TBA

Mid-Hang Clean @ 70%, Clean Pull, Snatch Balance

Wednesday 11-2

OLY TRAINING:
•Clean from blocks or mid-hang - 70% x 2 x 5
185 x 2 x 5
•Clean pull - 95% x 3 x 5
245 x 3 x 5
•Snatch balance - max for day; 80% of that x 2 x 3
165 x 2 x 3
•Planks - front/side x max x 2
TBA