Friday 10/4/13

FITNESS
“DT”
Five rounds for time of:
155 pound (70kg) Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time and scaled or rx’d

PERFORMANCE
A. BS – 10 sets of 3 @ 20X1; rest 45 sec
B. OHS @ 42X1; build to a moderate triple in 5 sets
C. EMOM – 8 min – 8 CTB pull-ups
D. EMOM – 12 min
odd – 6 tough KB snatch R
even – 6 tough KB snatch L

Notes:
– pause at bottom for OHS – form over load here
– work on speed for CTB chin ups, if volume is low add speed element, NOT reps or load
– choose aggressive load for Snatch but solid form, breath throughout

Strength & Power Development
GE olift program w1d4
A. Snatch max for day; 85%x1x4
B. Clean & Jerk- max for the day; 85%x1x4
C. Front Squat- 80%x3x3

Gymnastics
D. Strict Muscle Ups – Up Ladder 50 reps total
E. Hand Stand Walks – 3 rounds 30M

Conditioning
F. For time: 30reps Power Snatch @ 50% 1RM

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