Week 3/4

This week will be very high volume on the strength work.  This will also be the lightest volume week for conditioning.  If you are feeling run down, get the strength work in and curtail some of the conditioning.  Ideally though, you get through everything as written.  Stay classy!

12/10/12 Monday –

Squat: 73%x10x3 – up weight on last set if you can, no missed reps
Block snatch mid-thigh: 70%x3x5 – up weight on last two sets if no misses and feel good
GHD Sit-ups: 3x18 UNBROKEN
EMOM for 8 min: odd minutes 3 OHS @ 70% of 1RM OHS (try 70% of snatch if no 1RM OHS), even minutes 12/8 ring push-ups

12/11/12 Tuesday –

Jerk behind the neck: 75%x3x3, 80%x3x2 – up weight on last set if no misses and feel good
Push press: 75%x5, 80%x5x2, 85%x5 – reset each rep, do not string together
Jerk dip squat – 80%(of jerk)x5x3 – dip drive of jerk, slow controlled movement working on positioning
10 min of LIGHT rowing – should be perfect form but embarrassingly slow, learn to maintain efficiency for this long-ish period of time

12/12/12 Wednesday –

Squat: 83%x5x5 – up weight on last set if you can, no missed reps
Block clean mid-thigh: 70%x3x5 – up weight on last two sets if no missed reps and feel good
SLDL: 65%(of back squat)x5x3 – legs should be as straight as possible while maintaining a straight back, NOT TOUCH AND GO
3RNFT: 80% max set of strict chin-ups, 80% max set of feet elevated push-ups (30/24”), 10 total sandbag get-ups w/ bag on shoulder

12/13/12 Thursday –

Power snatch: 70%x3x2, 75%x3x2
Power clean and power jerk 1+1: 70%x3x2, 75%x3x2
Bench press: 3 sets of 5 heavier than last week
For time: 5-10-15-20-25-20-15-10-5 unbroken DU, 800m run, repeat unbroken DU ladder – 15 min time cap – Miss J has an 800m route if you would like one

12/15/12 Saturday –

Squat: 88%x3x8 – up weight on last set if you can, no missed reps
Snatch: 80%x3, 85%x2, 80%x2x2
Clean and jerk: 80%x3, 85%x2, 80%x2x2
4 person teams for time: 60 bar muscle-ups, 120 deadlifts (225/155lbs), 180 wallballs (20/14lbs), 240 double unders – one person working, one person resting, and two people moving heavy sandbag 200m