Wednesday- 08/17/11- Week 0 Prep

- Power Clean + Front Squat + Clean + Jerk- 2 sets; 3 sec pause in split
-Hang snatch high pull, flat footed- 2x4
-Front Squat- 2x4
   - 95# on clean complexes and front squats, 67# on high pulls, making progress on technique and feel much more solid in the starting position on cleans and snatches as well as the bottom of squats.  Big time thanks to Dr. Jacob Hicks of the Middle Tennessee Spine and Joint Center (http://www.midtnsjc.com/).

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- 2 sets- plank hold for max time- rest 1 min - 2:02, 1:30
- 1 set each side plank hold for max time- rest 1 min- 1:20, 1:20
- For time- 12 HSPU, 2 double kb thruster (1.5/1)
                  10 HSPU, 4 double kb thruster
                    8 HSPU, 6 double kb thruster
                    6 HSPU, 8 double kb thruster
                    4 HSPU, 10 double kb thruster
                    2 HSPU, 12 double kb thruster
                    - 15:03, regional standards on hspu
- Mobility- check