Monday, 102714

am 

A. 500m Row Repeat x 6; rest 2 min between, min 1 sec pace faster than last weeks interals 

B. Muscle Snatch x 2 + 2 OHS; build to max with this

C. Snatch - 3x3 @77 , 2x2 @80, 3x1 @83

pm

A. Snatch Balance ; 10 min of Work, Speed Technique is focus here 

B. Back SqT 

	1x5 @70%
1*5	80%
1*2	85%
1*3	90%
1*1	100%

C. Front SqT

1*5	65%
1*4	75%
1*4	80%
1*4	85%

D. AMRAP 10 @ competition pace 

5 bar lateral burpees

10 Thrusters (105/73)

15 C2B Pullups

One Session

A. Snatch work

B. SqTs 

C. AMRAP

Monday, 081814

Vagabond Folks after phenomenal performances in this years Assault Bike Challenge 

***
BS
1x5 @60
1x3 @70
1x2@80
1x2@90
1x1@95
1x1@ PR *no higher than 103%
if time left and you have some left, can climb from here
**perform your BS Cycle when is good for you today. If that is the AM / PM session; go off where you excel  

am:
A. Snatch Balance + OHS ; build to max for the day  *15 min time frame 
B. Sqt Clean x 2 + FS x 2 + Jerk x 1
C. Push Jerk 5RM + 2x5@90
D. 10 min AB @70%

pm:
A. 3 rds 
10 Muscle Ups
12 Deadlifts 155/103
9 hang cleans
6 shoulder to overhead 
rest 10 min btwen rds
B. 10 min of Scap Recovery / Work 
C. Light TGU Work 

Monday, 072814

Women of Weightlifting was a great success!

A. Back SqT Cycle 
1x5 @70
1x5 @80
1x2 @85
1x3 @90
1x1@100
B. Snatch Balance - heavy triple in 15 min 
C. Strict Press - 5RM + 1x5 @95 + 1x5 @90
D. EMOM x 14-20 *time based
odd: 5 cal AB + 5 burpees 
even: 2 SqT Cleans @ around 70%…can go from 65-75% depending individual 
E. Shoulder Stability Focus; recovery / rehab 

Monday, 07222013

New Squat Cycle Starts Today

A. Back Squat

1x10 @60%

1x8 @70%

1x6 @75%

1x4 @80%

B. Snatch Balance 5x2, rest 1:30

C. Snatch High Pull 3x3 @100%, rest 1:30

D. 10.8.6.4.2

Thruster (135/93)

Muscle Up (Girls - 7.5.4.3.2)