Monday 6/17/13


FITNESS
A. Hang Power Snatch; 2, 2, 2, 1, 1, 1; rest 3 min
B. Front squat x3/Push jerk x2/Split jerk x1; rest 2 min x5 complexes
C. Weighted pull-up 2-3×5; rest 2 min

SPORT
A. 1 1/4 front squat 5×2; rest 2 min
B. TnG snatch; 3, 3, 3, 2, 2, 2; rest 3 min
+
21-15-9 for time
Deadlift 315#/205#
box jump 30/24″

W. PERFORMANCE
A. HSPU kipping practice 10-15 min
B. Weighted pull-up clusters 1.1.1.1.1×6; rest 15 sec/rest 3 min
C. Bent over thumbs down reverse flies; 12-15×4; rest 2 min

PERFORMANCE
A. Every 90 seconds, for a total of 15 minutes (10 sets):
Halting Snatch Deadlift + Hang Snatch
Build load as you go, but prioritize mechanics over loads.
B. Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 4 reps @ 4-5% more than was used last Monday
Rest 3 minutes
C. Every minute, on the minute, for 12 minutes:
Even Minutes – Weighted Stationary Dips x 6-8 reps @ 2011
Odd Minutes – Weighted Chin-Ups x 6-8 reps @ 21X0

Advertisements

3 thoughts on “Monday 6/17/13

  1. wolverine915 says:

    FITNESS
    Clair- A. 20kg, B. 21kg, C. negatives
    Laurian- A. 20kg, B. 21kg, C. negatives

    SPORT
    Delani- A. 30kg, B. 25kg, C. 10:28 60kg
    Jason- A. 45kg, B. 35kg, C. 5:46 scaled DL

    W. PERFORMANCE
    Rachel- A. 10min B. 33lbs, C. 12lbs

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s