9/8/2019

Sessions @ 8,12.30

Front Squat
Aggressive
3-3-3-3-2-2@60,70,70,70,80,80
alt sets w
3 Push Press @ 60-70
Metabolic
8-8-8-5-5-5@55,55,55,65,65-70,65-70
alt w PP 5 @ 60-70

3rds
15 DB Jerks
20 T2B
30 WB

OLY Option
Snatch
3-3-2-2-2@60,70,70,80,80,80
Clean and Jerk @ same

then,
Front Squats+PP

Metcon

Extra:
4rds
4 reps Below knee hi pull @ 85+ 4 Snatch grip deads pausing at knee

then
50 Weighted Back ext

Trevor Belline
9/7/2019

Sessions @ 7,8,9,10

Team
30 min AMRP
10/9 Cals on Rower
10/7 Cals on Bike
10 Deadlifts 185/125
10 Box Jumps
10 GHD's/ Situps
10 BFB

Extra
Church Block

Trevor Belline
9/6/2019

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

Back Squat
Aggressive
3-3-3-3-3-3@60,70,70,70,75,75
alt Sets w
Push Press @ 3-3-3-3-2-2@65,65,65,65,70,70

or
Back Squat
Metabolic
8-8-8-5-5-5@60,60,60,70,70,70
alt w PP 5 @ 60-70

OLY Option
Snatch
2@60 2-2-2 @70 2-2@75
Clean and Jerk
2@60 2-2-2 @70 2-2@75

then BS

21-15-9
Bike
DB Snatch 50/35
Pullups

Extra:
4rds of
5 Snatch HI Pulls @ 90+
10 Dual DB Good Mornings

Trevor Belline