Tuesday 2/19/13


FITNESS
A.Clean
Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean.
B. “Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

PERFORMANCE
A. Three sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-12 reps
Alternating Pistols x 12-16 reps (6-8 each leg)
Burpees onto a 2″ Plate x 15 reps
Work on speed and efficiency with each of these.
B. Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-95%
* Set 6 – 1 rep @ 90-95%
Rest as needed
C. Clean & Jerk
Take 10-12 minutes to practice Clean & Jerk Technique.
Leave it at 10-12 minutes! Today is not the day to go heavy perfect your technique.
D. AMRAPS
Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (225/155 lb)
6 Chest-to-Bar Pull-Ups
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (205/145 lb)
6 Chest-to-Bar Pull-Ups
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (185/135 lb)
6 Chest-to-Bar Pull-Ups

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