First week of the New Year!

12/31/12 Monday –

Snatch: 70%x2, 75%x2, 80%x1x3
Snatch Pull: 90%x3x3
Squat: 80%x2x3
Conditioning: Jackie – 1000m row, 50 thrusters (45/25lbs), 30 pull-ups – I really want you all to try to limit the thrusters to two sets max…dig deep

1/1/13 Tuesday –

High hang muscle snatch: lightx3x3
Snatch grip press: lightx10x3
Conditioning: AMRAP 4 min – 5 power cleans (135/95lbs), 10 KBS (50/35lbs), 10 box jumps w/ step down (24/18”) – REST 4 min – AMRAP 4 min – 5 shoulder to OH (135/95lbs), 5 KB snatch ea. Arm (50/35lbs), 10 total step ups w/ KB (24/18”) - each AMRAP should be performed @ 90% or a pace that is sustainable for the entire 4 min...no rest, continuous movement, no redline

1/2/13 Wedneday –

Clean and jerk:  70%x2, 75%x2, 80%x1x3
Clean pulls: 90%x3x3
Front squat: 80%x2x3
Conditioning: 10! Ring dips, chin-ups, GHD sit-ups NOT FOR TIME

1/3/13 Thursday –

Power Snatch: 60%x3x3
Power clean & power jerk: 60%x3x3
Bench press: heavyx5x3 – we are going to begin to progress linearly again, so don’t max it out
Conditioning: 6 rounds – 500m row @ 2k row pace, rest 2 min – hit your pace times!

1/5/13 Saturday –

Snatch: heavy single – three strikes rule
Clean and jerk: heavy single – same notes
Front squat: heavy single
Conditioning: Regionals 2012 team workout #3 – 3 rounds for time 10 alternating arm DB snatches (100/70lbs), sprint 20m down and back – partner up, each partner does 3 rounds (alternate) do not worry about advancing the DB, control the DB each rep