04Sep12: Shit ton of work Tuesday

I'm on vacation (yeah!), so I'll be back Wed.  Enjoy this crap ton of work.

Next week is a de-load.  High entensity, low amount of work, but its a test week.  Be ready!

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Get this done is 15-17min Start to finish......

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) 5X5 Back Squats @ 75% – rest 2 minutes.

Notes: Percentage is based off of 120515. DO NOT go up from the number you are supposed to be working off of.

2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds.

20min.  When time is up move on.

Conditioning

1 minute AMRAP of Jerks @ 135/95#

-then (no break)-

100 Burpees for time.
*Perform 1 Rope Climb @ 15' every 90s beginning AFTER the first 90s

Notes: There is a 10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 135/95#

Score is total number of Jerks and total time for Burpees.

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