Tuesday 10/22/13

Amanda Goodman 300lb BS

FITNESS:
A. PC- find a max in 12min
B. FS @ 20X2; 2-3 x 3; rest 3 min
+
12,10,8,6,4 rep rounds for time:
Power Clean – 75% of A
Ring Dips
BJSD – 24″

PERFORMANCE:
A. Close Grip Bench Press – build to a 1RM
B. Power Clean – build to a 1RM
+
Run 1 mile time trial

Notes:
– 16-18″ grip preferably for CGBP
– above parallel catch in PC
– go for it on run, warm up well!

Strength and Power Development
GE OLIFT PROGRAM w4d2 (%xrepsxsets)
A. Clean- 78%x2x4
B. Snatch High Pull- 80%x4x2; 80%x3x3
C. Snatch Balance- 70%x3; 75%x3x2; 80%x3x2
D. Push Press- 82%x4x5

Gymnastic Skill work – Handstands
Three rounds not for time
E. 20 Shoulder Touches
F. 10 Strict HSPU or Negatives

MetCon
G. For Time:
21-18-15-12-9-6-3 reps of
Burpees
Sit-ups

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