1) 5X1 Clean (full squat) & Jerk (split) @ 80-90% – rest 90 sec.- 175, 185x2, 200x2
Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 90% if technique is not perfect.2a) 4X2 Clean Pulls – heavy, rest 60 sec.- 275
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO - 225
Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.Conditioning
5 rounds for total working time of:
Run(sprint) 400m
15 C2B Pullups
*Rest 2 minutes.
-First set was 1:33, total working time was 9:07, all sets UB except round 4 (10/5)
Notes: The goal is to go ALL OUT on each run, then try to complete the pullups unbroken. There will be no penalty for breaking pullups, but try to get as far as possible without breaking.Strength
1a) 3X15 GH Raise – rest 45 sec.- 11#
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.- 100
MWOD 57/365- http://www.youtube.com/watch?v=EEHG8yFdAdc
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