10Jun13: Monday. EZ Snatch work. Hard Conditioning

7X1 Snatch up to 80% – rest 60 seconds, no higher than 80%
Concentrate on getting the form perfect

-then-


12 minute AMRAP of:
7 Power Clean & Jerks @ 155/105#
14 Front Squats @ 155/105#
Run 200m

12Mar13: Tuesday Good to be back

1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 2X5 @ 70% - rest 45 seconds, 2X3 @ 75% - rest 45 seconds, 3X1 @ 80% - rest 30 seconds.

Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

Conditioning

1) 3X200m Run - rest 1:1

2) 3X200m Run - rest 1:1.5

3) 3X200m Run - rest 1:2