Saturday November 17, 2012
Weightlifting
Snatch – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
Clean & jerk – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
Front squat – heavy single; 80% of that x 2 x 2
Weighted back extensions – 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top
Strength/Skill
15 minutes of thrusters/kipping pull-ups practice
Conditioning
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
