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Wednesday 7-10-2013

9
Jul

Wednesday 7-10-2013

Workout of the Day
Push Jerk
Find your 2 rep max.
5-3-2-2-2
then
EMOM:8 Minutes
2 Wall Walks
10 Ball Slams 40/30

Advanced Oly

Back Squat – 60%x4, 70%x4, 80%x4, 85%x3
Hang Snatch – 60%x3, 70%x3, 75% x 3 x 3
Hang Clean – 60%x3, 70%x3, 75% x 3 x 3
Snatch Deadlift on Riser – 85% x 4 x 4
RDL – 80% x 4 x 5 (% of clean)

Strength Oly
Power Snatch
Snatch – 60%x2, 70%x2, 80%x2, heavy single
Clean & Jerk – 60%x2+1, 70%x2+1, 80%x2+1, heavy single
Back Squat – 75% x 3 x 5
SLDL – 3×5

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