Monday 11/4/13

FITNESS:
A. Three sets of:
Front Squats x 6-8 reps @ 3011
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. 3R for time:
30 KB SDHP
30 KBS

PERFORMANCE:
A. FS @31X1; 3-4×3; 65% of 1rm; rest 2mins
B. FS @31X1; 3-4×3; 75% of 1rm; rest 2-3mins
C. FS @31X1; 2-4×3; 80-85% of 1rm; rest 2-3mins
D1. Push press cluster 2. 2. 2 x 3; rest 10sec btw 2’s/rest 90sec
D2. Wtd pull-up cluster 3. 3. 3 x 3; rest 15sec btw 3’s/rest 90sec
+
3sets
40 DU
20 Front rack reverse lunge 135/85#
7 HSPU 3″ deficit
rest 90sec

Notes:
A-C – stay aware of how the percentage feels – on last 2sets of C add to 85% if feeling good with weight
D1/2 – add weight per set
+
– Time each set goal is same time per set alt legs/rep on reverse lunge

STRENGTH & POWER DEVELOPMENT
W6D1
A. Snatch off Blocks(mid-thigh)-70%x3x4
B. Jerk off Blocks- 78%x3x3; 81%x3x2
C. Clean Pull- 100%x3x5
D. Back Squat- 86%x4x5

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