Wed. 4/9/14
BB Bench 6×5 Dips 4×10 (strict) SLDL 4×10 Wt’d Step Ups 4×8 per side (DB’s or KB’s) Rev Grip BB Row 4×10 DB Row 4×8 per side Upright Row 4×10
Tues. 4/8/14
Hang Snatch High Pull 5×3 —————————– OHS 4×10 ——————- 5 Rounds 2 MU (sub 4 Chins (40# chain/20# chain) = Sx)) 3 Hang Power Snatch (115/88) 4 Power Snatch “…..” 5per BR BStep Lunges”…..” 6 BR Thrusters”…..”
Mon. April 7, 2014
Jerk 5×2 (1 Push 1 Split) (split at coaches discretion) Front Squat 5×5 DT 5 Rounds (155/118) 12 Deadlifts 9 Hang Power Clean 6 Push Jerks
Fri. 4/4/14
4 x 300m Sprint (every 3min) —————————— 5 x Acceleration Sprints 20/40/60 —————————– Shuttle Run ———————– 5 Rounds 1min WBS (20/14) 1min rest
