Week of 11/11/2013

Monday – Snatch Day 1) Hang Snatch: 60% x 3, 70% x 3, 75-80% -3 x 3, 85-90% – 2 x 2  2) Front Squat/Back Squat: 4/8 – 5 sets

Leg Care

Wednesday, November 6, 2013   Prehab Foam RollPigeon, 1 min eachBanded Rack/Lat Stretch Warm Up  Run 400m 2 Rounds w/ Barbell:10 Back Squats10 Front Squats10 Good Mornings   Classic Strength 4

Week of 11/5/13

Monday – Snatch Day 1) 3 Position Snatch (foor, hang, hi hang) – 4 sets @ 80-85% 2) Front Squat/Back Squat: 7/13 – 4 sets @ 70% of max FS 

Gymnastic Switch

Gymnastics today because tomorrow is Halloween   Wednesday, October 30, 2013 Mobility/Prehab 2 Rounds:10 PVC Dislocates10 Burpees50′ Bear Crawl60 sec Hollow Hold   Strength Perform the following for Quality: 5

Week of 10/28/2013 – New Cycle!

Monday – Snatch Day 1) Hang Snatch (knee): 5  x 3 @ 80% 2) Front Squat/Back Squat: 7/13 – 4 sets @ 65% of max FS    Tuesday – Clean

You are stronger!

Wednesday, October 23 Yoga at 8pm – Sign up HERE   Mobility/Prehab Row 250m or Run 200m15 Scapular Push Ups10 Jumping SquatsWith Barbell:5 Good Mornings5 Back Squats5 Behind the Neck Press5

Week of 10/21/13

Monday – Snatch Day 1) Hang Snatch @ top of knees: 1 Rep Max 2) Then 3 sets @ 90% of #1 3) Front Squat: 60% x 3, 70 %

Suggestions Welcome

Wednesday October 16 Yoga at 8pm – Sign up HERE Mobility/Prehab Ext. Rotation/Shoulder Circles w/ Theraband10 T Push Ups10 Push UpsBehind the Neck Barbell Rack Stretch10 Behind the Neck Press10 Strict

Week of 10/14/13

Monday – Snatch Day 1) Hang Snatch (knees): Max Triple 2) Then 1 set @ 90%, 1 @ 95%, 1 @ 100%  3) Snatch High Pulls: 4 x 3 @

Bar Path

Wednesday, October 9, 2013 Prehab/Warmup Monster WalksKeg Drill2 rounds with a barbell:5 Good Mornings5 Strict Press5 Front Squats5 Hang Power Cleans Notes:  On the first round, hold each rep briefly