7-1-2013

WEIGHTLIFTING

This is a 6-week preparatory cycle that emphasizes back squat improvement and tests a max back squat on week 6.
Back Squat – 70% x 3 x 5
Snatch Pull – 85% (of snatch) x 3 x 2, 90% x 3 x 2
Halting Snatch Deadlift (upper thigh) – 75% (of snatch) x 3 x 3
SLDL – 3×5

STRENGTH

Back Squat, 10-10-20 (40%, 50%, 60%)

CONDITIONING

AMRAP in 8 min:
3 SDHP 75/55
3 Bar facing burpees
6 SDHP
6 Bar facing burpees
(etc… increase by 3 per round)