25Oct13: Friday. Snathc, C&J, Squat. You have it all.

BBG

1. 3X3 Snatch from Blocks @ top of knee – use a heavy “working” weight, rest as needed.
2. 3X2 Clean & Jerk from Blocks @ top of knee  - use a heavy “working” weight, rest as needed.

Strength
1) HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.
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) – heavier than last week, 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 Strict Weighted Pullups – rest 60 sec.
3b) 3X8  Strict GH Raise  – rest 60 sec.