Monday 10/14/13

FITNESS:
5 sets:
10 DB strict press – parallel grip
10 DB bent over rows – tough
10 BJSD – 20-24″
10 sit ups
10 cals Rower
10 cals AD
rest walk 3 min b/t sets

Notes:
– add weight per set to db press and rows if you can
– low back arched, weight on heels, elbows high for row
– BJSD = box jump step down
– sit ups anchored, hands at temples

PERFORMANCE:
A. BS @ 3011; 10,10,10,10,10; rest 3 min
B1. Shoulder Press @ 12X2; 4-5 x 3; rest 30 sec
B2. CTB pull-ups – AMRAPx 3; rest 3 min
+
15-12-9 @ 100% x 2:
PC – 115/80#
Burpees
REST 8 min b/t sets

Notes:
– add weight per set for BS – slight jumps
– pause 2 sec on rack and 2 sec overhead for press
– go for it for both sets on circuit

GE OLIFT Program w3d1
A. Power Snatch + Snatch- 75%x4 sets
B. Jerk Off Blocks- 78%x3x5
C. Clean Pull- 96%x5x5
D. Back Squat- 75%x5; 80%x5x3; 83%x3
E. Strict Pull-Up ladder- 60 rep total
F. 2R of “Nancy”

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