Monday 4/29/13

Congratulations to Meghan O’Donoghue’s 12th place finish at Rolex!
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FITNESS
A. Power snatch; build to a max fast
B. Squat snatch; build to a max fast
C. Close grip bench press; build to a max fast
+
21-15-9
Squat clean 135/95
Ring dips

W. PERFORMANCE
A. Three sets, not for time, of:
Butterfly Pull-Ups x 10 reps
Double-Unders x 30 reps
Turkish Get-Up x 2-3 reps each arm
B. Build to 1 RM incline bench press
C. Amrap ring dips in 5 minutes (begin the 5 min with 1 amrap unbroken set and record score)
+
10 rounds for time:
10 toes to bar
10 hand release push ups

M. PERFORMANCE
A. Three sets, not for time, of:
Toes to Bar x 10 reps
Double-Unders x 30 reps
Turkish Get-Up x 2-3 reps each arm
B. Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps
(straps are ok if you have them)
Rest as needed
C. Ten sets of:
Back Squat @ 30X0
1. x 5 reps
2. x 3 reps
3. x 1 rep
4. x 3 reps
5. x 3 reps
6. x 2 reps
7. x 7 reps
8. x 7 reps
9. x 7 reps
10 x 7 reps
Rest exactly 2 minutes between sets.
Use same loads as last week. If last week’s loads felt too light, you may increase load by 1-2% – not more.

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