Tuesday- 05/08/12- C&J Work/Weighted Pull, Sprint Intervals, MWOD 85/365

BB Gymnastics
1) 5X3 Clean & Jerk @ 75% – rest 60-80 sec.

Notes: These are not touch and go reps. Reset before each rep.

Strength
1) 1X20 Back Squat (Group 3 – 2X10 @ 50% – rest 60 sec.)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning
1a) 4X3 Weighted Strict Pullups + ME Kipping Pullups @ 20/10# – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4X400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.

MWOD 85/365
http://www.youtube.com/watch?v=Q8vay90655Q