30Jul13: Tuesday is cleaning day

BBG

1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes - 1 Clean & Jerk @ 85-90% of max from #1

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) - heaviest possible, rest 60 sec.
3b) 3X5 Push Press - heaviest possible, rest 60 sec.

Conditioning

For time:

5 rounds of "Cindy"

5 Pull-ups
10 HR Push-ups
15 Air Squats

-then-

15 Hang Power Snatches 135/105#

-then-

5 rounds of "Cindy"

5 Pull-ups
10 HR Push-ups
15 Air Squats

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