06aug13

BBG
1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

Strength
1) HBBS: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest 2 minutes.
2) Front Squat: 1X5@60%, 3X5@70% – rest 90 sec.

Conditioning
10MIN DU 'practice'
1Min DUs
1Min Singles
Complete your 'number' in a minute and the remainder is rest.

Example-    30s.   30DUs, rest remainder of the minute.  30 singles, rest remainder of minu.  Repeat 5 times.

26July13. WK 3 squat day 3 of the cycle.

Strength

*Recommendations for week three:

Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 3/3 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

Conditioning

3 rounds for time of:

25m Sled Drag (facing forward, i.e. running style) 135/90#

       (I have a good idea for this involving blue mat, wooden box and weight)

20 Burpees
25m Sled Drag (facing forward, i.e. running style) 135:90# 
30 KB Snatch 16kg (15L/15R anyhow)