16July13: Tuesday. Yeah, no squatting!

BBG   (20 min)

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength   (15min)

1a) 4X5 Split Press - heavier than last week (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row - heavier than last week, rest 60 sec. DEMO VIDEO

Conditioning  (12min)

3 rounds for total reps of:

1:00 ME  HSPU   - (Strict, or deficit if possible)

2:00 AMRAP of:

12 TTB
12 DB Push Press 50/35#

15May15: Wed PAYDAY C n J.

BBG

1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

Conditioning

For time:

5 Rope Climbs 15'
14 Thrusters 115/75#
25 HR Pushups
3 Rope Climbs 15'
10 Thrusters 115/75#
25 HR Pushups
1 Rope Climbs 15'
6 Thrusters 115/75#
25 HR Pushups