Monday 5/13/13


HEALTH
A1. Deadlift 5, 4, 3, 2, 1; rest 2 min
A2. Shoulder Press 10, 8, 6, 4, 2; rest 2 min
B1. Bench press; 5×5; rest 2 min
B2. Weighted back extensions 10-12×5; rest 2 min

FITNESS
A. Hang Squat clean; 5 reps on the min for 10 min @55-60% 1rm
B. Snatch balance; 2, 2, 2, 1, 1, 1; rest 2 min
+
3 sets @100%
10 unbroken thrusters 95/65
Row sprint 20 seconds @100%
rest 3 min
+
3 sets @100%
10 TnG power clean 135/95#
Airdyne sprint 20 seconds @100%
rest 3 min

W. PERFORMANCE
A1. Shoulder Press; 10-12×5; rest 30 seconds
A2. Weighted pull-up clusters @50×1 1.1.1.1.1×5; rest 15 seconds/rest 3 min (increase weight from 5/6)
B1. Bench press 3, 3, 3, 3; rest 10 seconds
B2. Incline DB bench press 8, 8, 8, 8; rest 10 seconds
B3. Static HS hold; amsap unbroken x4; rest 3 min
C. Bent over supinated grip barbell rows @41×2, 6-8×5; rest 2 min

PERFORMANCE
A. Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.
B. Back Squat
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.
You choose the loads.
C. Three sets of:
20 GHD Sit-Ups
Rest 90 seconds

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