Wednesday- 11/02/11- Week 11/8

Week 11 Oly
-Snatch- 70% x 1; 50% x 1 x 3
-Clean & Jerk- 70% x 1; 50% x 1 x 3

Week 8 Oly
-Power clean + Front squat + clean + jerk- 4 sets; 3 sec pause in split*- didnt do any of the oly work today, got to the box late and was mentally tired so just did the met con, i know, i know...excuses, excuses
-Hang snatch high-pull, flat footed- 3 x 4*
-Front squat- 80% x 2 x 4

+
-4 sets- 400 m run, 10 muscle ups; 1:1 work rest- 2:50, 3:50, 3:39, 4: 23...first set did 7 then singles, second set 5 then 2 then singles, wised up and did 3,3,1,1,2 on third set, 3, 3, then singles on last set
-Mobility- done