Saturday 10/19/13

FITNESS:
for reps:
5 min wall balls
4 min T2B
3 min push ups HR
2 min BJSD – 20″
1 min row cals

PERFORMANCE:
A. 1 1/4 front squat @ 30X1; 4-5×5; rest 2 min
B. Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 3 min
+
3 rounds for time:
20 kbs 2/1.5 pood
20 wall balls – 20/14# to 10 ft

Notes:
– compare to June 3
– full depth, up to just parallel, back down and all the way up = 1 rep for FS
– pause split sec just below knee cap
– record time and limitations for circuit

Olift Program w3d5
A. Snatch- 75%x2; 80%x1; 83%x1; 85%x1; 83%x1; 80%x1
B. Clean & Jerk- 75%x2; 80%x1; 83%x1; 85%x1; 83%x1; 80%x1
C. Snatch Shrug- 113%x6x5
D. RDL- 70% (of clean)x7x5
E. 3R of “Eva” with 400m run

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