9/20/12

Part 1

OLYMPIC

1a. Clean & Jerk 5 x 2 @ 80% of Monday’s jerk - 185

STRENGTH (as a superset)

2a. Banded GB Front Squat 5 x 3 @ 60% (moderate weight, fast reps) - 165

2b. Broad Jump 5 x 2

GYMNASTICS

Weighted Muscle-up + Muscle-up 3 x 7 + Max - 6, (6+2), (6+4)

Strict HSPU + Kipping HSPU 3 x 5 + Max (use a 2” deficit) - 5, 4, 3

Toes-to-bar 1 x MaxRep - 27

7/23/12 AM

1a. Weighted Chin-up 3 x 4 – same as last week - 53

1b. Muscle-up 3 x 5

Strength/Olympic

2a. 10min EMOM – 3 Snatch @ 75% - 135

3a. Front Squat – 5 x 1 – work to heavy for the day - 155, 175, 195, 210, 220

3b. Broad Jump – 5 x 1 – record scores: 8'1", 8'7", 8'5", 8'6", 8'5"