Wednesday 12/4/13

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps


A. PC x 1/PP x 1/SJ x 2; rest 90sec x 5-6sets build per set
4-5 sets 80-90% effort
Row 300m
15 wall balls 20/14# 10′ target
15 pull ups
50 DU
15 KBS 1.5/1pd
rest 4-5mins

A. – pick weight that is perfect and slow build per set
– change the order of work done for each set so no set is the same
– record time for all sets
– do all five sets if you did not have a drop off by more than 1min in time for sets
– goal is to keep all sets as close in time as possible with different orders


A. FS @20X1; 5,3,1,1,1; rest 2-3 min
B. 4 sets – Drop snatch + Snatch balance; rest 90 sec
C. 6 sets – Segmented snatch DL x 2 + Snatch; rest as needed (build heavy)
6 sets:
5 NPUBBJ (3 – 45# plates stacked)
7 KB swings
20 sec max effort AD
rest walk 3:30

– DROM warm up
– Heavy weight on snatch grip deadlift, focus on weight transfer
– No Push-up Burpee Box Jump high turnover, extension at the top of the jump not required
– Record RPMs for AD


Strength & Power Development week 10
A. Muscle Snatch– 80%x2x3
B. Clean & Jerk- 80%x1x3
C. Clean Deadlift– 115%x3x3
D. Front Squat- 90%x2x4


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