6/2/14

A. HB Back Squat w/ bands - 7 x 3; rest 3min (bar @75% + moderate band tension)

235, this was super slow so I dropped to 225 for rest. 3rd reps weren't explosive on last 3 sets.

B. Depth Jump to box - 6 x 3; rest 2min (drop from 12-16"" jump to at least 30"" box)

30,33,37,40,43,44.5 (1)

C. BB Back Rack RLE Split Squat - build to 5RM ea leg; rest as needed b/t legs

185

+

7 TnG Hng Squat Cleans @ 155#

30sec Sled push @ 100% effort (mod-load, fast turn-over)

Rest 4min

x5

R1: 53

R2: 53

R3: 52

R4: 51

R5: 51

Butchers were tough today

5/19/14

A. HB Back Squat w/ bands - 5,5,5,3,3,3; rest 2:30 (bar @65% + moderate band tension)

205

B. Double Broad Jump - 6 attempts ot establish max distance double jump (minimize ground contact time on second jump)

16'8.5"

17'7"

17'10"

17'5" (fell)

17'3"

16'11"

C. BB Back Rack RLE Split Squat - 4 x 5-6 TOUGH reps ea leg; rest 90sec b/t legs

135, 145, 155, 165

This was tough

+

7 TnG Power Snatches @ 135#

30sec Sled push @ 100% effort (mod-load, fast turn-over)

Rest 4min

x5

Sled at 250 for first set, dropped to 210 for faster turnover on 2nd set

R1: 1:00

R2: 1:00

R3: 0:56

R4: 1:00

R5: 0:57

Snatches all ub but sloppy

12/21/12

OLYMPIC

1 x Power Clean + 1 x Hang Squat Clean + 1 x Power Jerk + 1 x Split Jerk - 5 x 1 (work all sets @ 75% of Power Jerk)
185


3 Position Power Snatch (work from the top down: Power/Above Knee/Below Knee) - 5 x 1 (work all sets @ 70% of Power Snatch) EXAMPLE VIDEO - this is the basic idea, except we are working the progression from the top-down
135

STRENGTH


Banded LB Back Squat - 5 x 3 (Bar weight should be light. the key here is to pick a load that allows you to be fast and work against accommodating resistance, not to just squat heavy with bands)
185



CONDITIONING

Run - 4 x 400m @ 80,85,90,95% - rest 3min btw rounds
65,64,69,69

Rest 5min

Airdyne - 10min @ Z1

Notes: Z1 corresponds to a pace that you can hold while maintaining a conversation. It should not be easy but should not require you to "catch your breath" in order to talk.