Monday 6/10/13


FITNESS
A. Hang Power Snatch; build to a max
B. Power Clean and jerk; build to a max
C. Front squat; 2, 2, 2; rest 3 min
D. 20 sets of 3 unbroken pull-ups for time

SPORT
A. 1 1/4 front squat 5×3; rest 2 min
B. Hang snatch below the knee; 2, 2, 2, 1, 1, 1; rest 3 min
+
10!
Power clean 135/95#
Goblet squat 2/1.5 pood

W. PERFORMANCE
A. Push jerk; 5 reps on the min for 10 min – moderate load TnG
B. Weighted chin up clusters 1.1.1.1.1×5; rest 15 sec/rest 3 min
C. Bent over barbell rows; 3-4×3; rest 2 min
D. Weighted dips; 1-2×5; rest 2 min

PERFORMANCE
A. Every minute, on the minute, for 10 minutes:
Front Squat x 1 rep
Start at 50% of your 1-RM and build by 5% every minute.
B. Six sets of: 2-Position Snatch (mid-thigh, floor)
C. Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 6 reps @ 4-5% more than was used last Tuesday
Rest 3 minutes
+
Complete as many reps as possible in 5 minutes:
8 Strict Handstand Push-Ups
8 Strict Chin-Ups

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