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Wednesday 7-24-2013

23
Jul

Wednesday 7-24-2013

Workout of the Day
5 Rounds
2 min AMRAP:
1 minute rest between rounds
3 Deadlift 275/195
6 Hand Release Push Ups on Plate * modify with band
9 Squats

Start each round where you left off.

Advanced Oly
BackSquat – 60%x4, 70%x4, 80%x4, 85%x4, 80% x 4 x 2
Snatch – 60%x4, 70%x4, 80%x4, 85%x3, 80%x4, 85%x2
Clean Jerk – 60% x (4+1), 70% x (4+1), 80% x (3+1), 85%x3+1, 80% x (3+1), 85% x (2+1)
Snatch High-Pull – 85% x 5 x 4
Push Press – 60%x4, 65%x4, 70%x4x3 (% of jerk)

Strength Oly
3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70%, 75%, 80%, max
Snatch Pull – 100% (of sn) x 3 x 4
Back Squat – 70% x 5, 75% x 5, 80% x 5, 5RM
Push Press – 70% x 5, 75% x 5, 5RM

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