14Jan13: Monday. Are you ready to work this week?

I'm trying to get my elbow back to normal, and my meeting schedule is a little whacked so I will post the schedule as RX'd, but may not be following exactly along.  GSully had a great point this week.   At the end of the open we will have been doing OUTLAW for almost a year.  Obviously improvement will be measured and plans potentially adjusted (or not). 

BB Gymnastics

1) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

(I think i will only be doing the 5x1 on the snatchs)

2) Clean & Jerk: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

4 rounds for total working time of:

8 Hang Squat Clean to Thrusters 115/95/75#  (pick something that will get ou 8 unbroken)
12 Burpee Over-the-Box Jumps 24/20"
16 KBS 24/16kg

Rest 1:1

BRING YOUR BEAST MODE