Tuesday 10/15/13

FITNESS:
225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters
*HS Walk can be scaled to 2 min of hollow rocks for beginners or 1 min HS holds for intermediate athletes.

PERFORMANCE:
A. 3 sets @ 95%:
10 TnG DL AFAP – 40% 1RM
AD 20 sec MAX effort
rest walk 4-6 min

B. 3 sets @ 95%:
10 heavy russian swing
Row 20 sec MAX effort
rest walk 4-6 min

C. 10 PS – 30% 1RM TnG AFAP
Run 20 sec @ 95%
walk rest 4-6 min

Notes:
– speed and effort is goal in these sets
– extend rest times into late portions of 4-6 min as needed, record rest times
– ensure you open up hips and do specific prep prior to each of 3 sets

Olift w3d2
A. Power Clean+Clean- 75%x4 sets
B. Clean High Pull- 78%x5x2; 78%x4x3
C. Snatch Balance- 70%x3x2; 75%x3x2; 80%x3
D. Push Press- 80%x5x5

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