Monday 1/14/13

FITNESS
A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds
B. For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)

PERFORMANCE
A. Five sets of:
Front Squat x 1 rep
Rest as needed
Build over the course of the five sets to today’s heavy front squat. It does not need to be a 1-RM, just heavy for today.
B. Five sets of:
Snatch x 1.1.1
Rest as needed
Work only as heavy as perfect mechanics and good speed will allow.
C. For max reps:
60 seconds of Snatch (185/125 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (155/105 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (135/95 lb)
30 seconds of Pull-Ups

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