Wednesday 11/20/13

FITNESS:
A. Back Squat 5-5-5-5-5
B. For Time:
21-15-9
DB Thrusters
Sit-Ups

 

BEING:
A. Split jerk build to 80% of 1rm in 10mins
+
4 rounds for time
Row 500m
20 burpees

Notes:
A. – perfect form on SJ if you build to it quickly rest 60sec and hit it again
– focus on pacing through one round at a time
– increase intensity per round record round splits and total time

 

STRENGTH & POWER DEVELOPMENT:W8D3
A. Muscle Snatch- 76%x3x2, 79%x2x2
B. Clean & Jerk- 75%x2, 80%x1x4
C. Clean Deadlift- 113%x4x5
D. Front Squat- 89%x2x5

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