11Sep13. Infamous day.

BBG

PICK ONE OLY LIFT!
1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.
1) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.


3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).


4a) 5×3 One-Stop Clean Pull (3 count pause at bottom of knee) @ 100%-110% of max Clean – rest 60 sec.
4b) 5×5 Pressing Snatch Balance – heaviest possible, rest 60 sec.



Conditioning
5 rounds for total working time of:
3 Rope Climbs
Row 300m (all out – no gaming for MU)
3 Rope Climbs
Rest 1:00 after each round.

21Aug13: OPTIONAL WORK WED

I am a bit beat up so today is 'optional work wed'.   I am 90% sure I may run and do DU work.

OR you could do this:


1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.

2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.

3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).

4a) 5X3 Clean Pull from blocks (bottom of knee) @ 110-115% of 1RM Clean: 5 sets of 3 @ 110%-115% - rest 60 sec.
*Make sure to begin the pull by driving with the legs through the heels.

4b) 5X3 Heaving Snatch Balance - heaviest possible, rest 60 sec.
*Make sure to move feet from pulling position to catch position.

Conditioning

DU work out.   Where you at with this?

03MAY13. Friday is a Funday

Strength
1a)    7x3 Deadlift.      (shoot for 75-80%)

1b)   7x3   Bench Press (heaviest possible)


Conditioning

10Min AMRAP
10 Pull ups
15 Hang Power Snatch  @ 75#
20 Push Ups