23Oct13: Wed Clean and Jerk day.....

BBG
1) 15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean & Jerk.
2) Pause (3 counts @ bottom of knee) Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1

3a) 5X3 Clean Deadlifts with pause at bottom of knee – heaviest possible, rest 60 sec.
3b) 5X5 DB Push Press – heaviest possible, rest 60 sec.



Conditioning
3 rounds for time of:
10 dB Cleans (50#)
20 Wall Balls
50 Double-Unders

19Feb13. TUESDAY Work Day

Abnormal amount of work today.   Somehow it needs to be scaled.

BB GYM

1) 7X2 Clean Deadlift + Low Hang Clean (1" off floor) + Jerk - heaviest possible, rest 60 sec.
2a) 3X5 Push Press - absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows - heaviest possible, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 3X5 @ 75%, 3X3 @ 85% - rest 2:00 minutes.

2) 5X2 Pause Front Squats - heaviest possible (no misses), rest 90 sec.

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

Conditioning

*All work should be performed with a 40/20# weight vest.

For time:

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m