Tuesday 10/8/13

FITNESS
Shoulder Press 5-3-3-1-1-1
Back Squat 5-3-3-1-1-1

PERFORMANCE
A. PS – build to a 5RM TnG in 12 min
B. HPC below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps
+
5 sets:
10 bench press
Row 400 m @ 90%
rest 2:30

Notes:
– no pause on floor for TnG 5RM PS
– pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
– choose weight for unbroken sets but increasing per set and little more challenging per set for BP
– record row repeats – same across is goal

Olift Program
w2d2
A. Power Clean + 2 Clean- 70%x2 sets; 75%x3 sets
B. Snatch High Pull– 73%x5x3; 78%x5x2
C. Snatch Balance– 65%x3x2; 70×3; 75%x3x2
D. Push Press- 78%x5x5
E. “fran” load accordingly for speed and technique/unbroken rounds

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