Saturday 121013

Olympic
1) 10 X 1 snatch off blocks at mid-hang (middle of thigh) with perfect form, 2 waves > 75% of Thursday’s max, rest 60 seconds
2) 10 X 1 clean off blocks at mid-hang (middle of thigh) with perfect form, 2 waves > 75% of Tuesday’s max, rest 60 seconds

Note: For both the snatch and clean, you are going to begin at a weight that is greater than 75% of 1RM over 5 sets, you will increase the weight. That is the first wave. On the sixth set, you will go back down in weight and again increase your weights over the second wave of 5 sets. Your second group of 5 sets should be heavier in aggregate than your first. The two lifts should not take no more than 30 minutes.

(If time and space permits.)
3) 4 x 2-5 sec hold, split jerk support with recovery, as heavy as possible, rest 60 seconds
4) 4 x 1 split jerks @ > 85% of split jerk support, rest 2-3 minutes

Choose A or B:
Conditioning A
For time (25 minute cap):
row for 20 calories
30 burpees to 45/25# plate
40 dumbbell ground to overhead 45/30#
50 toes to bar
100′ walking lunge with 45/25# overhead
150′ sprint

Compare to Sunday 110605.

Conditioning B
run: 3 x 1,000 meters @ 80-85% of 5k pace, rest 4 minutes

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