Feb 1, 2017
Wednesday, 2/1/17
Lift Heavy Stuff Day
Pt. 1-- 1RM 3 position clean (1″ off ground, mid-knee, jump)
Pt. 2-- Find 2RM power jerk
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Wednesday, 2/1/17
Lift Heavy Stuff Day
Pt. 1-- 1RM 3 position clean (1″ off ground, mid-knee, jump)
Pt. 2-- Find 2RM power jerk
Thursday, 12/29/16
#1 / Lift Heavy Stuff Only Day
WARMUP-- 2 min per side banded hamstring mobility 5 min jump rope play
PLYO-- Find max distance broad jump
LHS-- Deadlifts: 3x5 at 80% 2x3 at 85% 1x2 at 90% Time remaining: Find 1RM for the day
COOL DOWN-- IT band stretch
Tuesday, 12/20/16
#1 / Lift Heavy Stuff Day
WARMUP-- 50 front squats FQ Judo throw shoulder mobility
LHS-- Pt. 1: Front Squat 3*5 @80% 2*3 @85% 1*2@90% Time remaining 1RM for the day
Pt. 2: Find split jerk 1RM
COOL DOWN-- Internal rotation of shoulder stretch
Friday, 12/16/16
#1 / Lift Heavy Stuff Only Day
WARMUP-- 8 min. AMRAP 100′ lateral lunges 10 light wall ball shots 20 sec glute raise
LHS-- Pt. 1 3x5 back squats @80% 2x3 back squats @85% 1x2 back squats @90% Find 1RM with time remaining
Pt. 2 5x5 push press @75% (with 2 sec pause in dip)
COOL DOWN-- Shoulder smash
Thursday, 12/8/16
#1 / Lift Heavy Stuff Only Day
WARMUP-- Tabata: Arch hold Plank hold Superman rocks Reverse plank
MOB-- 2 min. squat sit facing wall
LHS-- Pt 1: Find 5RM Z-press with barbell
Pt 2: Find 3RM snatch lift off
COOL DOWN-- Supine twist
Tuesday, 11/29/16
Lift Heavy Stuff Only Day (#1 Day)
WARMUP-- 6min AMRAP 40’ Roving plank 30 sec Wall angels 40’ Side shuffles in ¼ squat
LHS -- Pt. 1: OH squat 1*5 @ 65% 1*5 @ 75% 2*2 @ 80% 2*2 @ 85% 1*1 @ 90% Find 1RM in time remaining
Pt. 2: Every 90 sec for 12 min. (8 RDS) 2 jump position squat cleans
COOL DOWN-- Sampson stretch
Monday, 11/21/16
#1 Day
WARMUP-- In 8 min: Run 400m Rest of time: High hang barbell cleans @<40%
LHS-- Pt. 1: 5x5 sotts press (20 sec arch hold between sets)
Pt. 2: Find 2RM touch and go power clean
COOL DOWN-- Partner trap stretch
Tuesday, 11/15/16
#1 Day
WARMUP-- 2 min. passive squat sit 2x1 min. OH plate holds 30 wall squats
LHS Pt. 1-- 5x5 high bar back squat (Bicep opening between sets)
LHS Pt. 2-- 5x5 strict press (Bulgarian split squats between sets)
COOL DOWN-- Thread the needle stretch Banded pec stretch