01Nov13; Friday. Squats again

*** I am out today.   I will be making up MONDAY's WORK out *****


BBG
12 minutes to find a heavy (for the day) Double Clean & Jerk from Blocks @ top of knee.

Strength
1) HBBS: 1X5@60%, 1X5@65%, 2X5@70% – rest exactly 2:00.
2a) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest 60 sec.
2b) 4X2 Bench Press – 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).

example

day 2	1*5	60%	195	1*5	60%	150
	1*5	65%	210	1*5	70%	175
	1*5	70%	225	1*5	75%	190
	1*5	70%	225	1*5	80%	200

3a) 3XME Tempo Strict Pullups (3 counts up, 3 count pause with chin over, 3 counts down – DO NOT deviate from this tempo) – rest 60 sec.
3b) 3X8 GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)