1/19/13

A. 2 Position Snatch (Power/Above Knee) – 4 x 1 (keep it light)
95

B. Snatch – 6 x 1 (80% of heavy Snatch from Friday)
145

3 Rounds for time of:
400m Run
21 KB Swings @ 53
12 Burpees
Time: 8:21

Rest 10-15min

3 Rounds for time of:
500m Row
15 Box Jumps
10 Thrusters @ 95
Time: 10:00

7/10/12

Olympic
2 Position Snatch, low hang high pocket 6 x 2 -
95, 115, 115, 115, 115, 135, 135

Snatch Balance 3 x 1 - work to heavy single
95, 115, 135, 155

Strength - Press Speed
Rack Jerk 5 x 3 - 155, 135, 145, 155, 165

Strength - ME Squat
1a. Back Squat 5 x 3 - work to heavy triple (heavier than heaviest during catalyst) - 225, 245, 265, 280, 290 for 1, 265
1b. Box Jump 5 x 3 - jump to tall box, step down 44"

2a. RDL 3 x 6 - use moderate weight, focus on ROM & concentric speed (banded?) - 135
2b. Total body throw 3 x 6 - max speed 12