2/4/13 AM

AM
A. Jerk Drills 5 x 5 (light)

B. Clean & Jerk - 2 x (1 x 70%, 1 x 75%, 1 x 80%) 185, 195, 210

C. Snatch - 2 x (1 x 70%, 1 x 75%, 1 x 80%) 145, 155, 165

D1. Box Jump 5 x 3 (42"+, step down); rest 60sec
D2. Total Body Throw 5 x 3 (14# ball); rest 60sec

2k Row @ 85% of max effort
7:22.4, 1:50 pace

7/10/12

Olympic
2 Position Snatch, low hang high pocket 6 x 2 -
95, 115, 115, 115, 115, 135, 135

Snatch Balance 3 x 1 - work to heavy single
95, 115, 135, 155

Strength - Press Speed
Rack Jerk 5 x 3 - 155, 135, 145, 155, 165

Strength - ME Squat
1a. Back Squat 5 x 3 - work to heavy triple (heavier than heaviest during catalyst) - 225, 245, 265, 280, 290 for 1, 265
1b. Box Jump 5 x 3 - jump to tall box, step down 44"

2a. RDL 3 x 6 - use moderate weight, focus on ROM & concentric speed (banded?) - 135
2b. Total body throw 3 x 6 - max speed 12