1/16/13

Only one part to the workout today. This is our basic conditioning test, goal is to get each round under 4:00 for elite level competition. The key is to set a fast pace on the burpees and hold it. At this point we've done tons of work at this 2-4min lactate tolerance range, you are ready to crush this.

Preston and I will be doing this at 10:00am. If you are available at that time, come in and join us.

Split press 5x5 - 75
Jerk balance 5x5 - 75
A. Rack Jerk – 6 x 1 (85% 1RM)
210


3 Rounds for time of: (compare to Tuesday 12/04/2012)
250m Row
15 KB Swings @ 62
25 Burpees
15 KB Swings @ 62
250m Row
Rest 12min btw rounds
R1: 3:45


10min Airdyne @ Z1

12/4/12 AM

OLYMPIC
Snatch 3 x 3 (70%) - 135
2 x 2 (80%) - 155
2 x 1 (92%) - 175

3 Position Snatch Pull 5 x 1 (70%) - 135

focus on: "HIPS & SHOULDERS RISING TOGETHER"

STRENGTH
Back Squat 5 x 3 (work to a heavy triple)
185, 225, 245, 255, 265


CONDITIONING - Record time for every round
3 Rounds of:u
250m Row
15 KB Swings @ 62
25 Burpees
15 KB Swings @ 62
250m Row
Rest 12min

R1: 4:00
R2: 4:26
R3: