Special 29Aug13: Thursday post. This will be done POST VAPIR on THUR!

BBG (Pick the OLY lift you DID NOT do on WED)

1.       Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.

2.       Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X8@65%, 70%, 75%, 80% - this is 4 sets total @ increasing percentages, rest as needed.

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up - hands 12″ apart) – heaviest possible, rest 60 sec.

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3a) 3XME Strict C2B Pullups – rest 60 sec.
3b) 3X25 GHDs – rest 60 sec.