6-24-13
“OREO SNATCHERS” WEIGHTLIFTING Snatch – 60% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1 Clean & jerk – 60% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1 Front …
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6-22-13
WEIGHTLIFTING (7 am) Snatch – 90-95% x 1 Clean & Jerk – 90-95% x 1 Front Squat – 90% x 2 WOD (8 am) Complete 5 rounds for time 40 Double Unders 20 Sit ups 10 Thrusters, 95/65
6-21-13
WEIGHTLIFTING REST DAY OR Perform Tomorrow’s Lifts STRENGTH Clean & Jerk, Heavy Single CONDITIONING Complete for time 10-9-8-7-6-5-4-3-2-1 reps of: Power Clean, 135/95 Handstand Push ups
6-20-13
WEIGHTLIFTING Snatch – 85% x 1 x 3 Clean & Jerk – 85% x 1 x 3 Hang clean high-pull – 75% x 2 x 3 CONDITIONING REST DAY
6-19-13
WEIGHTLIFTING Power snatch – heavy single Power clean & jerk – heavy single Clean pull – 95% x 2 x 3 Back squat – 85% x 3 CONDITIONING Strict Pull ups, 12-12-10-10-8-8 4 rounds for time: Run 200 meters 15 …
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6-18-13
WEIGHTLIFTING Snatch – 85% x 1 x 3 Clean & Jerk – 85% x 1 x 3 Hang snatch high-pull – 75% x 2 x 3 Planks – front/side x 1 min x 3 sets STRENGTH Shoulder Press, 1-1-1-1-1 Push …
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6-17-13
WEIGHTLIFTING Snatch – heavy single Clean & Jerk – heavy single Snatch pull – 95% x 2 x 3 Front Squat – heavy single SKILL 1 Power Clean + 1 High Hang Squat Clean + 1 Front Squat STRENGTH Back …
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6-14-13
WEIGHTLIFTING REST DAY or Perform tomorrow’s lifts STRENGTH Power Snatch – Heavy Single CONDITIONING A) Every 45 secs for 12 mins: 2 Squat Snatch, 65% of HS B) Every 30 secs for 5 mins: 3 Snatch-grip deadlift @ HS
6-13-13
WEIGHTLIFTING Snatch – 80% x 1 x 5 CJ – 80% x 1 x 5 Hang clean high-pull – 70% x 3 x 3 CONDITIONING REST DAY
