Monday, 051214

For those interested in weekly layout for this Phase 

1-2 Sessions 
A. Snatch - 1.1.1 cluster ; build to max - rest :10 between reps 
B. Clean + Hang Clean + Jerk ; build to max 
C. Back SqT - 3.3.3 cluster ; rest :10 between reps; build to max 
D1. Strict HSPU 5-5-5-5; (deficit / weight - athlete specific); rest none
D2. Banded Shoulder Distraction :30 each side; rest 3 minutes 
E. EMOM x 10
odd: 12 calories on rower 
even: 15 of Wall Balls
F. 20 TGU - lighter side; focus on stability and positions 

*Snatch / Clean: these SHOULD be Squat versions of the movements. If, that is enormous weakness and the POWER version moves more weight, today is the day to do that. Now, that means the focus and priority needs to be on getting under barbells and improving on that. Late in week when we hit % work, you MUST SqT these if this is general issue for you. Beginning of the year....use this to improve your game and build! 

Monday, 07082013

Mighty Munchkins United...and won!

A. Snatch 1.1.1 x 3, rest :10; rest 1:30

B. 10 Min CP Breathing

- every :30 perform a SqT Clean , building each until 10 min. If come later weights, you start approaching 45 up to even minute, that's ok. But Go. Shoot for 16-20 Reps

C. DB SA Row 3x6 (each arm) @2020, rest 2 min

***Dumbbell Side Alternating

D. 7 min Recovery Row