Sunday October 14 2012

Rest Day.

Saturday October 13 2012

Advanced

    - Snatch - heavy single; 80% (of HS) x 1 x 3

    - Clean & Jerk - heavy single; 80% (of HS) x 1 x 3

    - Front Squat - heavy single; 85% x 2 x 2

Friday October 12 2012

Rest Day.

Thuraday October 11 2012

Advanced

    - Tall Snatch - 4 x 3

    - Mid-Hang Snatch - 70% x 1 x 10

    - Power Clean & Power Jerk - 75% x 1 x 10

5 sets; no rest:

5 KB clean & push press / arm

5 1-arm KB swings / arm

Wednesday October 10 2012

Advanced & Beginner:

    - Clean & Jerk - heavy single; 80% x 1 x 3

    - Snatch - heavy single; 80% x 1 x 3

    - Pause Back Squat - 75% x 3 x 3 

Tuesday October 9 2012

Advanced

    - Tall Snatch - 4 x 3

    - Mid-Hang Snatch - 70% x 1 x 10

    - Power Clean & Power Jerk - 75% x 1 x 10

3 sets; no rest:

5 (2 push-ups + 4 mountain climbers)

15 pull-ups

Monday October 8 2012

Advanced
-->

    - Snatch - heavy single; 80% (of HS) x 1 x 3

    - Clean & Jerk - heavy single; 80% (of HS) x 1 x 3

    - Front Squat - heavy single; 85% (of HS) x 2 x 2

Week 3 of 4 (11 of 12)

Sunday October 7 2012

Rest Day.

Saturday October 6 2012

  Advanced

  - Snatch - heavy single; 75% (of HS) x 1 x 5

    - Clean & Jerk - heavy single; 75% (of HS) x 1 x 5

    - Front Squat - heavy single; 85% x 2 x 2

Friday October 5 2012

Rest Day.

Thursday October 4 2012

Advanced

    - Tall Snatch - 4 x 3

    - Mid-Hang Snatch - 70% x 1 x 10

    - Power Clean & Power Jerk - 70% x 1 x 10

5 sets; no rest:

- 10 KB swings

- 10 push-ups

Beginner

 Sea City WOD/rest

Wednesday October 3 2012

Advanced
-->

    - Clean & Jerk - heavy single; 75% (of HS) for 5 x 1

    - Snatch - heavy single; 75% (of HS) for 5 x 1

    - Pause Back Squat - 70% x 3 x 3

Beginner

Tuesday October 2 2012

Advanced
  - Tall Snatch 4 x 3 (very light, even an empty barbell is fine)
  - Mid-hang Snatch 10 x 1 @ 70%
  - Power Clean & Push Jerk 10 x 1 @ 70%

then:

  3 Rounds:
  * 400m run
  * 12 Strict pull ups

Beginner
SeaCity WOD/rest day

Monday October 1 2012

Advanced
    * Snatch: Heavy Single, 5 x 1 @ 75% HS
    * Clean & Jerk: HS, 5 x 1 @ 75% HS
    * Front Squat: HS, 2 x 2 @ 80% HS

Beginner
    * 2 position clean (1 from hang + 1 floor) x 6 sets
    * Snatch pulls 5 x 3- heavy
    * 3 x 10 jack knife sit ups