20Sep13: First week done, just 3 more like this......

BBG

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

Strength
1) HBBS:

1*4	70%
1*4	75%
1*4	80%
1*4	85%

2a) Front Squat:

1*5	60%
1*5	65%
1*5	70%
1*5	70%

2b) 4X8 Close Grip Bench Press (hands 12″ apart) @ 70% of Max from 130816 – 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) 3XME Strict Tempo Suppinated Pullups (3 count pause with chin over bar) – rest 60 sec.
3b) 3X30 GHDs (or T2B).