Tuesday 11/12/13

FITNESS
21-15-9 for time
Deadlift
OHS
135/95lbs, 62/43kg

PERFORMANCE
3 sets
10 KBS russian heavy
5 burpees AFAP
15 sec AD all out
rest 4-6mins
+
3sets
5 60-70% of 1rm PS TnG
5 no push burpee box jump 20″ AFAP
Row 15 strokes all out
rest walk 4-6mins
+
3sets
5 SC 65-75% of 1rm TnG
6 pull ups AFAP
10 burpees AFAP
rest 4-6mins

Notes:
– specific prep for all sets
– record rest times
– focus on recovery what works best for you btw sets?
– PS and SC small builds per set no pauses

STRENGTH & POWER DEVELOPMENT
OLIFT W7D2
A. clean off blocks above knee- 73%x3x2, 73%x2x2
B. Snatch high pull- 86%x3x5
C. Snatch Balance- 78%x3x3, 82%x2x2
D. Push Press- 87%x4x2, 87%x3x3
E. Strict Pull-Up ladder- 60 rep total
F. 3R of “Nancy”: 400M run , 15 Overhead Squats 95lbs/65lbs

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