Thursday/Friday- 11/10/11 & 11/11/11- Week 9/sled pull, row, oh lunge

Rest either Thursday or Friday, here is the training for whichever day you dont rest-

Week 9 Oly
-Snatch 80% x 1 x 5
-Clean & Jerk- 80% x 1 x 5
-Hang clean high pull- 70% x 3 x 3

Strength
1a) 5x5 weighted ring dips- heaviest possible rest 60 sec
1b) 5x5 weighted STRICT pull ups- heaviest possible rest 60 sec
2) 15 minutes snatch practice/testing- work whatever portion is your biggest struggle.  If you feel you have PERFECT technique you may work up to a few heavy/maximal singles

Conditioning

20 minutes to get as far as possible

30' sled pull (180/135)
20 row for calories
10 OH walking lunges (135/95)
then...
60' sled pull (180/135)
40 row for calories
20 OH walking lunges (135/95)
etc...

Notes: These sled pulls should be performed with a 15' rope attached to the sled.  Pullng is hand over hand (think final event of 2011 games).  Distance should be acquired by setting up 2 cones 30' apart.  After pulling the total length of rope, back pedal, and repeat.