Friday, 3/30/2012

1) Snatch From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec.
2) Clean From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec.
3) 4X2 Heaving Snatch Balance – heavier than last week, rest 75 sec. 

Strength

1X20 Back Squat

Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit depth with every rep.

Conditioning (Parts A/B)

Part A:

3 rounds for working time of:

10 Push Press 135/95#
15 HR Pushups
20 Pullups

*Rest 2 minutes after each round.

-Rest 10 minutes between parts.

Part B:

6 minute AMRAP of:

7 Hang Power Cleans @ 185/120#
11 Ring Dips
14 T2B

MDP

1)157,170

2)228,245

3) completely did not see this when i did the workout

Sqauts @ 245

Part A)16:21 (Ring pullups)

Part B)1 round + 7 Toe to Rings