23August13. Friday. WORK

BBG  (pick one OLY movement)

1. Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
2. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heavier than last week, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict Weighted Pullups @ 50% of last week's heaviest weight – rest 60 sec.
3b) 3X20 GHDs

01Feb13. Friday. Get Strong day. First month is history. Where do you want to go from here?

Strength

1) Deadlift: 3X10 - heaviest possible, rest 3 full minutes
2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) - heaviest possible, rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) - heaviest possible, rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning  (Filthy Fifty)

For time:

50 of the folloiwng exercises
20" Box Jump
Jumping Pull Up
1 pd KBs
Walking Lunge
K2E
45# push press
Back Extension
Wall Ball
Burpee
DU