Monday 10/7/13

FITNESS:
Six rounds for time of:
Run 400 meters
25 Pull-ups

PERFORMANCE:
A. BS @ 30X1; 2-3 x 3; rest 3 min
B. squat clean – start at 50% 1RM – add slow per minute to a MAX in max 10 min
C. amrap WB – 20/14# to 10ft – 1 set max effort for reps
D. amrap Pull Ups – 1 set max effort for reps
E. amrap DU’s – 1 set max effort

Notes:
– use BS as stimulation for rest of workout – not RM’s
– get out of bottom fast on cleans – record jumps
– hip crease below knee cap on WB, ONLY ONE SET ALLOWED – termination is pausing or dropping

GE OLIFT PROGRAM
w2d1
A. Power Snatch + 2 Snatch- 70%x2 sets; 75%x3 sets
B. Jerk off Blocks- 75%x3x5
C. Clean Pull- 93%x5x5
D. Back Squat- 65%x6; 70%x6, 75%x6; 80%x5 x2

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