Wednesday

People need to spend more time building their press and bench press prior to training the push-press or any kind of jerk.

Training:
Power clean 3x5
Press 5x3

Monday

What happened to Friday? It was Christmas, enjoy the holidays with family and we can worry about training a little later.

Training:
Squat 3x5
Rest 5-10 minutes
150 push-ups
150 swings
For time

Wednesday

Training:
Power clean 3x5
Deadlift 5x1
Rest 5-10 minutes
200 double-unders
For time

Bench press

Having problems increasing the press? The answer is bench press. Much heavier weights will be used while benching as opposed to the push-press. The heavier weights will build more upper strength that will carry over to the press.

Training:
Bench press 3x5
Rest 5-10 minutes
20 dumbbell front squats
20 pull-ups
16 dumbbell front squats
16 pull-ups
12 dumbbell front squats
12 pull-ups
8 dumbbell front squats
8 pull-ups
For time


Someone tell Kaz that arm curls are not "functional", I'm not telling him shit.

Friday

Been hitting some Christmas party's and wine. Here is Fridays training.

Training:
Squat 3x5
Rest 5- 10 minutes
10 power cleans
20 push-ups
3 rounds for time

Combo

This is a great combo to work, the power cleans, being much more technical are worked first. Since the power cleans aren't "heavy" in the conventional slow lift context, they provide a great warm-up to the deadlift. The heavy set of 5 on the deadlift builds the strength necessary to improve the power clean amongst other things.

Training:
Power clean 3x5
Deadlift 5x1

Less than 10%

When an athlete is consistently below 10% body fat, performance will suffer. Typically 12-15% yields some of the best performance depending on the sport and its metabolic demands. Plus the extra fat helps to keep you warm on cold Wyoming winter days.

Training:
50 double-unders
10 plyo-push-ups
40 double-unders
8 plyo-push-ups
30 double-unders
6 plyo-push-ups
20 double-unders
4 plyo-push-ups
10 double-unders
2 plyo-push-ups
For time