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Friday 7-26-2012

25
Jul

Friday 7-26-2012

Turkish Get-Up
Find your 2 rep max.
3-2-2
Workout of the Day
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

Advanced Oly
Back ;Squat – 60%x3, 70%x3, 80% x 3 x 3
Power Snatch +;Snatch Push Press +;OHS – 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
Power Clean + Front Squat + Jerk – 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
Romanian;Dead Lift – 90% x 4 x 5 (% of clean)
Press – 4 x 5
then
3 sets; no rest:
15 KB Swing
12 PullUps

Strength Oly
Power Clean – 70% x 3, 75% x 3, 80% x 3, 3RM
Power Jerk – 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
Overhead Squat – 70% x 3, 75% x 3, 80% x 3, 3RM
then
5 sets; no rest:
5 1-arm DB hang power snatch/arm
8 pull-ups

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