Tuesday 11/5/13

FITNESS:
Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

PERFORMANCE:
A. Hang snatch pull x 1/Hang squat snatch x 1; x 5-6sets; rest 90sec
B. PC cluster 2. 2. 2; rest 10sec btw reps/rest 3mins x 3
+
2 sets
10 DB bench press @20X1
Run 400m
rest 2:30
+
5, 4, 3, 2, 1 for time
PC
Bar MU

Notes:
A. – moderate weight work form start light make small builds
B. – build per set PC’s are TnG build per set
– use DB’s for unbroken set bench press
– pace 400 – record time goal is same time per set
– PC use heviest weight you got for B
– attack workout and hold on

Strength & Power Development
Olift W6D2
A. Clean off Blocks (above knee)- 70%x3x4
B. Clean High-Pull- 84%x3x5
C. Snatch Balance- 75%x3x2; 80%x3x3
D. Push Press- 85%x4x4

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