3/1/13 AM

Training Group
AM
A. Clean Complex x 3 (75% of C&J 1RM)
1 Clean DL
2 Clean Pulls (above knee)
1 Hang Power Clean
2 Split Jerk
185

B. HB Back Squat w/ Bands - 5 x 3 (bar weight + bands = less than 65% of 1RM)
Green and plates

C. 6” Deficit Strict HSPU - 3 x 6; rest 60secods
Parallettes w 2 abmat = 7"
2,4
3,1,2
3,2,1


15-12-9-6-3
HSPU
KB Swing @ 70
Time: 6:22

Hspu:
5,5,5
6,6
5,4
3,3
3

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.