10/17/14

A. TnG Power Snatch x2 + Bnk Snatch Grip Push Press x2 - 5 tough sets of the complex; rest 2min

95, 115, 135, 155, 175(failed 2nd snatch)

B. Front Squat w/ Chains - 7 x 2; rest 90sec (increase bar load + tough chains)

145, 165, 185, 205x4 sets all with chains

Haven't done this in previous weeks due to busy Saturdays do decided I'll start rotating my fri and sat workouts on Fridays until my weekends clear up.

+

For time:

5-4-3-2-1 UB sets of:

TTB

Hang Squat Clean @ 175#

Rest to complete recovery

x2

R1: 2:39

R2: 2:46

All ub reps but transition ttb to bar was tough and slow on 3-2-1

8/7/12

Olympic:
Snatch from High Blocks 4 x 3 @ 85% of 1RM
95, 145, 160(2), 160(2), 160(2)

Gymnastic Skill/Strength Couplet:
Behind the neck Snatch Push Press 4 x 4 – work to heavy
145, 175, 195(3), 195(2)

CG Bench Press 3 x 3 @ 100% of 3RM from last week
235, 245, 250

Parallette HSPU 2 x MaxRep – unbroken
3, 3

Part 2 (Rest 3 or more hours)
Conditioning:
2 minutes to complete each of the following for max reps:
o Row 300 M -:52
o Max Reps Shoulder To Overhead (135/85) - 16
o Rest 2 minutes
o Row 300 M - :57
o Max Reps Power Cleans (155/95) - 10
o Rest 2 minutes
o Row 300 M - 1:00
o Max Reps Front Squats (175/105) - 3

Supplemental:
Reverse Hyper 3 x 12 – blue band
GHD Sit-up 3 x 12 – blue band

CSC Day 3

Pause Jerk
95x5, 115x5, 135x5, 155x5, 150x5, 140x5
Ohs+snatch push press
95x4, 115x4, 135x4
Back squat
225x5x3
Pause squat
180x3x3
T2B
12x3