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Monday 7-22-2013

21
Jul

Monday 7-22-2013

Happy Birthday to Scott (yesterday) and to Chad H!! Thanks for making Alpine the fun and energetic community that it is!!

Workout of the Day
Split Jerk
Find your 3 rep max.
3-3-3
then
For Time:
10-1 Push Jerk 135/95
1-10 Pull up

Advanced Oly
BackSquat – 60%x3, 70%x3, 80% x 3 x 3
Snatch – 60%x2, 70%x2, 80%x2, 85% x 2 x 2
Clean & Jerk – 60% x 2(1+1), 70% x 2(1+1), 80% x 2(1+1) x 3
Clean High-Pull – 85% x 3 x 4
Press – 4 x 5
Front Squat – 60%x3, 70%x3, 80%x3, 85%x2, 80%x3

Olympic Lifting
Snatch – 60%x2, 70%x2, 80%x2, heavy single
Clean & Jerk – 60%x2+1, 70%x2+1, 80%x2+1, heavy single
Back Squat – 80% x 3 x 5
SLDL – 3×5

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