Wednesday 10/16/13

FITNESS:
A. db bench press @ 5011; 8-12 x 3; rest 1 min
B. db back ext’s @ 4022; 12,10,8,6; rest 1 min
C. OHS @ 32X1; 6-8 x 3; rest 1 min
D. straight arm pronated pull ups @ 2112; amrap x 4; rest 1 min
E. amrap DU’s in 30 sec; rest 30 sec x 8

Notes:
– elbows deep and at 45 deg angle for bench press
– use ass, not low back for ext’s, db under chin
– no arm bend on pull ups, pull up with scapula as far as you can go, hold 2 sec at top

PERFORMANCE:
A. jerk balance – 5 sets of 3; rest 1 min – low load, high efficiency
B. push press – build to a max in 12 min – MAX 6 attempts
+
6 sets – change order per set @ 90% each set: rest 4 min btw sets
[25 WB’s -20/14# to 10ft, 20 PP – 95/65#, 25 KBS – 1.5/1 pd, Row 400 m, 4 x 20 unbroken DU’s]

GE Olift Program
w3d3
A. Muscle Snatch- 65%x5; 70%x4; 75%x3x2
B. 2 Position Clean (floor, mid thigh)- 75%x2 sets; 80%x3 sets
C. Clean Deadlift- 105%x5x5
D. Front Squat- 75%x5; 80%x4x2; 85%x3x2
E. HSPU Ladder- 60 reps

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