Friday 5/3/13

FITNESS
A. Incline bench press; build to max
B. Deadlift; build to a 1rm
C. Squat clean; build to a 1rm
+
7 min amrap:
3 thrusters
3 CTB chin ups
6 thrusters
6 ctb chin ups
9
9…
(open workout 12.5)

W. PERFORMANCE
A. Power snatch; 3, 2, 1, 3, 2, 1; rest 3 min
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x20

M. PERFORMANCE
A. Snatch
Take 15 minutes to build to a heavy Snatch
B. Clean & Jerk
Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only build in weight to the extent your speed and mechanics stay sound.
C. Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 3 reps @ 80%
5. 3 reps @ 85%
6. 2 reps @ 90%
7. 7 reps @ 75%
8. 7 reps @ 75%
9. 7 reps @ 75%
10. 7 reps @ 75%
Rest exactly 2 minutes between sets.
Increase loads by 1-2% from last week.

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