14Aug13- Snatch, Clean, Jerk, PUll, Press, Row

BBG

1) 12 minutes to establish a 3rm Hang Power Snatch (from hips).
2) 12 minutes to establish a 3rm Hang Power Clean (from hips).
3) 12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).
4a) 5X2 Pause Clean First Pull (5 sec. pause at knee) - heaviest possible, rest 60 sec.
4b) 5X5 Push Press - heaviest possible, rest 60 sec.

Conditioning

Row 2k for time.

12Mar13: Tuesday Good to be back

1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 2X5 @ 70% - rest 45 seconds, 2X3 @ 75% - rest 45 seconds, 3X1 @ 80% - rest 30 seconds.

Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

Conditioning

1) 3X200m Run - rest 1:1

2) 3X200m Run - rest 1:1.5

3) 3X200m Run - rest 1:2