06SEP13. Friday. Squat Day.

BBG   (Pick the OLY movement NOT done on WED)

1) Snatch from Blocks @ Power Position (DEMO VIDEO): Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets - rest as needed.

2) Clean & Jerk from Blocks @ Power Position (same position as Snatch - refer to above demo): Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets - rest as needed.

Strength

1) HBBS: 1X6@65%, 1X6@75%, 2X6@80%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% - rest 60 sec.
2b) 4X3 Close Grip Bench Press (hands 12" apart) - heaviest possible, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.
3b) 3X25   GHDs        

3c) 3x10   Glute Ham Raise