Wednesday- 03/21/12- Clean Work, Max Back Squat/MU, thruster metcon, MWOD 50/365

*DO NOT go out of order on this piece. The Clean & Jerks are purposely placed before the Back Squat testing in order to prime the CNS.
BB Gymnastics
5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.- 155x3, 175x2

Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect. These should not be touch and go. Reset before each rep.

Strength (testing)
Establish a 1RM Back Squat.- 335, 10# pr, up from 285 at beginning of Hatch cycle.  Failed at 350

Notes: Take no longer than 30 minutes.

BB Gymnastics II
1a) 4X4 Clean Pulls – moderately heavy, rest 60 sec.- 225
1b) 4X2 Front Squats – moderately heavy, rest 60 sec.- 225

Notes: Feel out weights for each exercise that are challenging but not max efforts. Straps should be used for Clean Pulls.

Conditioning
9-6-3 of:
Muscle-Ups
Thrusters 165/110#
For time.
-8:30

Midline (time permitting)
1a) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.
1b) 3X10 STRICT T2B – rest 45 sec.

MWOD- 50/365- http://www.mobilitywod.com/2010/10/episode-50-pulling-sumo-and-barbells.html