Thursday 120809

Olympic
1) 5 x 1 full clean + 1 hang clean (mid-thigh) + 1 push/power jerk, as heavy as possible, rest 2-3 minutes (video)

With a 65/45# bar:
2a) 3 x 3 pressing snatch balance, immediately to, (video)
2b) 3 x 6 drop snatch, immediately to, (explanation)
2c) 3 x 9 Sotts press, rest 60 seconds (video)

Conditioning A
row: 5 x 500 meter, rest 1 minute, hold @ 3-5 seconds

Conditioning B
Choose 1:
run: 5 x 400 meters, rest 1 minute, hold @ 5-7 seconds
bike: 5 x 1 mile, rest 1 minute, hold @ 3-5 seconds

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One Response to Thursday 120809

  1. Dana (Hot Sh*t) says:

    Olympic :: Only did 125# so I can work on my form.. especially for my HPC (Thanks Denny)..

    Condition A :: Time 10:47 + 4 min rest breaks = 14:47.. not too pleased with this time (since my 2K row is 8:44)

    Slow ‘n Steady…. Growing & Learning… I’m enjoying the process thus far…

    Thanks team for the support.

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