Todd 28

SLSC Blog

A. Squat snatch
Build to a max for today

B. Squat clean & split jerk
Build to a max for today

C. Close-grip bench press (14")
Build to a max for today

D. 10 rounds:
4 burpees
6 KB swings (70/55)
8 wall balls (20/14)

"Matthias Steiner on his emotional Beijing 2008 Weightlifting Gold" from the Olympics

A. Close Grip Bench Press- 2,1,2,1, R90

B. Weighted Pull Up- 3x3, R90

C. EMOTM 20:
1st min: 5 Deadlift (225/165)
2nd min: 6 Bar Facing Burpees
3rd min: 5 Toes-to-Rings
4th min: 6 Alt DB Snatch (75/45)

"Matthias Steiner on his emotional Beijing 2008 Weightlifting Gold" from the Olympics

A. DB Close Grip Bench Press- 3x5, 30x1, R90

B. Pull Up- 3x3-5, 20x0, R90
*Use bands if people can't do body weight pull ups.

C. EMOTM 20:
1st min: 5 Deadlift, Tough
2nd min: 6-8 Burpees
3rd min: 5 Ball Slams, Heavy
4th min: 6 Alt DB Snatch, Tough

"Matthias Steiner on his emotional Beijing 2008 Weightlifting Gold" from the Olympics

5.6.15

Wednesday

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5.5.15

Tuesday

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A. Snatch Deadlift To Knee +Snatch High Pull+Muscle Snatch- 3x1
*All From High Hang

B. Squat Snatch- 5x1
*Build each set. Drop weight by 5% on next set if lifts missed.

C1. Half Kneeling Single Arm Band Front Pull- 3x8-10/Side, 20x0, R30s
+
C2. Farmers Walk- 3x100’, R30s
+
C3. Half Turkish Get Up- 3x3/Side, R30s
*Increase weight from last week on half TGU

"Serotonin and central nervous system fatigue: Nutritional considerations" from The American Journal of Clinical Nutrition

A.Snatch Shrug+ Snatch High Pull+Muscle Snatch- 3x1
*All From High Hang

B. Power Snatch- 5x1
*Build each set. Drop weight by 5% on next set if lifts missed.

C1. Half Kneeling Single Arm Band Front Pull- 3x8-10/Side, 20x0, R30s
+
C2. Farmers Walk- 3x100', R30s
+
C3. Half Turkish Get Up- 3x3/Side, R30s
*Increase weight from last week on half TGU

"Serotonin and central nervous system fatigue: Nutritional considerations" from The American Journal of Clinical Nutrition

A. 5 min AMRAP:
Strict chest-to-bar pull-ups

B. 5 min AMRAP:
Strict handstand push-ups

C. For time:
Run 5k

"Serotonin and central nervous system fatigue: Nutritional considerations" from The American Journal of Clinical Nutrition

A. Deadlift- 3x5, 30x1, R90

B. 4 sets @ 90%- 30s On/ 30s Off
DB Push Press, Tough
Row Calories
Double Unders/DU Work
DB Front Rack Lunges
KB Swings

"How our microbes make us who we are" from TED

A. Back squat
Build to a max for today

B. Rear-foot elevated split squat
Build to a 6RM/side @ 30x0 tempo

C. 10 min AMRAP:
Airdyne cals/distance

"How our microbes make us who we are" from TED