Friday 5/10/13


HEALTH
A. Front squat; build to a 5rm
B. Bent over single arm DB rows 6-8×5/arm; rest 1 min bw arms
+
5 rounds for time:
20 unbroken wall balls
10 unbroken toes to bar

FITNESS
A. Squat snatch; build to a max
B. Squat clean; build to a max
C. TnG deadlift 5, 5, 5, 5, 5; rest 2 min
+
12-9-6
Thruster 135/95
KBS 2/1.5 pood

W. PERFORMANCE
A. Snatch pulls; 5, 5, 3, 3, 1, 1; rest 2 min
B. Deadlift 2×2; rest 3 min
+
For time:
5-4-3-2-1
Back squat @85% 1rm
50-40-30-20-10
Double unders

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
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 3 reps
*Set 5. x 3 reps
*Set 6. x 2 reps
*Set 7. x 5 reps
*Set 8. x 5 reps
*Set 9. x 5 reps
*Set 10. x 5 reps
Rest 2 minutes between sets.
Increase loads used last week by 5-7%.

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