Ideas for Sunday 120513

Olympic Work

Objective: Dexterity.

1. ME thruster. 10 min to establish 1RM. At least 3 attempts, no more than 5. Rest 3 minutes.

2a. 4×2 where 1 rep = 1 Hang Power Clean + 1 Hang Full Clean (with squat) @ 65% of 1RM. Rack the weight at the end of sequence. Rest 60 seconds.
2b. 4×2: Jerk Balance (no split), same weight as above. Drop the weight. Rest 60 seconds.

Rest at least 15 minutes, no more than 30 minutes

Conditioning

Objective: Muscle endurance.

Method: Medium intervals.

Execution: Each round as fast as possible. Do not pace. Degradation in speed is acceptable but not form. If form is compromised to any great extent, stop. Deadlift sets should be unbroken. Rest at the top of the deadlift. If the bar is dropped for more than 10 seconds, complete the run, then stop. If the bar is dropped more than once total, complete the run, then stop. If scaling, choose a weight between 45%-55% of 1RM deadlift, but not greater than 255/170#.

For total time:
21 UB deadlifts @ 255/170
run 800 meters

rest 4:00

15 UB deadlifts @ 255/170
run 400 meters

rest 3:00

9 UB deadlifts @ 255/170
run 200 meters

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