Week 2/4

Good first week!  Everyone seems to be figuring things out quite nicely - aside from the rep schemes.  Bring that same energy in to this week.

A few notes:

1) Make sure all of your squats are as low as you can go while maintaining neutral spine.
2) Please utilize CGreg, CBo, and Miss J as much as possible to get coaching if they are working out with you, but do remember they are trying to get their workout in as well.
3) 80%x3x8 means you are squatting 8 sets of 3 reps at 80%.  I was going to change how I wrote it, but I have faith that we are all smart enough exercisers to figure it out.
4) 8! means 8-7-6-5-4-3-2-1

12/3/12 Monday –

Squat: 70%x10x3
Block snatch from mid thigh: 65%x3x2, 70%x3x3
GHD Sit-ups and Hip Extension: 3x15
For time – 8! Strict dips and hang power snatch (95/65lbs) – use rings if you can do 5+ strict dips on them, use dip station if <5

12/4/12 Tuesday –

Behind the neck jerk: 75%x3x5
Push press: 75%x5x2, 80%x5x2
For meters rowed –3 minutes light rowing then 40 sec hard, 20 sec very easy x10 then 3 min light rowing

12/5/12 Wednesday –

Squat: 80%x5x5
Block clean from mid thigh: 65%x3x2, 70%x3x3
Clean pulls: 100%x3, 105%x3x3
For reps – 12 min AMRAP of 7 strict pull-ups, 7 wall walks, 14 abmat sit-ups

12/6/12 Thursday –

Power snatch: 65%x3x2, 70%x3x2
Power clean: 70%x3x2
Power jerk: 65%x3x2, 70%x3x2

Bench Press: 3 sets of 5 heavier than last week
3 rounds – 1 minute to perform 20 UNBROKEN wallballs (20/14), use remainder of minute to performs as many power cleans as possible at today’s 70% weight, rest 2 minutes between rounds

12/8/12 Saturday –

Squat: 85%x3x8
Snatch: 75%x2x2, 80%x2x2, if feeling good after those working sets, you may continue building to a heavy DOUBLE (NOT 2RM!)
Clean and jerk: 75%x2x2, 80%x2x2, same notes as snatch
Partner workout – Simultaneously Person 1 vs Person 2 – 5 min AMRAP of 30 ground to shoulder to overhead (135/95lbs) and with remaining time max KBS (70/50lbs) – pair up according to clean and jerk numbers (try to get with someone equal in strength to yourself)