Saturday 050915
Deadlift 5-4-4-3-3-3-2-2-2-2-1-1-1-1-1 reps
OLY – Friday 040915
Snatch Balance 1-1-1-1-1 Snatch 3-3-3-3-3 Push Press 3-2-2-1-1-1 ACC 10 Snatch @80%
Friday 040915
Powerclean 10-10-10-10-10-10-10 reps Notes: 1. Max load each set. 2. A set ends when the bar rests on the ground for even a second. 3. Pause at hang or rack positions only
Extra – Thursday 030915
15 Muscle ups 30 Wall ball 60 Box jumps 24/20" 30 Kettlebell Swing 24/16kg 15 Muscle ups
Thursday 030915
For time: 50 Push-ups 50 Pull-ups 75 Sit-ups 75 Kettlebell Swings, 1 "pood" kettlebell (16kg) 150 Air Squats
OLY Wednesdays 020915
Back Squat 3-3-3-3 Clean and Jerk 3-2-2-1-1-1 Strict Press 3-2-1-1-1-1