Week 4/4 - Test Week!

This week will have low volume strength and medium volume conditioning.  This should be a welcome after last week's squatageddon.  Saturday is our squat test day.  If you won't be here Saturday, do Monday, Tuesday, and Wednesday, then rest Thursday, then test on Friday.  I want everyone to be fresh for their 1RM squat test.  I want to see a bunch of PRs!!

12/17/12 Monday –

Snatch: 60%x2x5
Clean and jerk: 60%x1x5
Squat: 50%x2x3 – focus on acceleration up
4RFT: 16 heavy DB push presses, 16 backward walking lunges, 16 GHD sit-ups, rest 1 min

12/18/12 Tuesday –

Power snatch: 60%x1x3, 70%x1x3
Power clean and power jerk: 60%x1x3, 70%x1x3
Tall box jumps: 3x5 – step down
Conditioning: 3x500m @ 80% of 500m PR, rest 1:1 – for every interval not within 5 seconds of projected time there is a 25 burpee penalty - LEARN TO PACE CORRECTLY

12/19/12 Wednesday –

Snatch: 60%x1x5

Clean and jerk: 60%x1x5
1a) Squat: 40%x2x3 – focus on acceleration up
1b) Squat jumps: 3x3 – full depth air squat with a max height jump
AMRAP 6 min: 3 heavy KB snatches per arm, 6 KB CJ per arm, 9 toes to bar

12/20/12 Thursday –

Hang power snatch: 60%x1x5
Hang power clean and power jerk 1+1: 60%x1x5
Tall box jumps: 3x5 – step down
Bench press: 3 sets of 5 heavier than last week
Bench supported barbell row: 3x5 heavy

12/22/12 Saturday –

Squat: TEST MAX - be smart with warm-ups, get heavy, ask for a spot if you need one
Snatch: heavy single – could be new 1RM, but don’t expect it
Clean and jerk: heavy single - same notes
Partner workout for time: 20 sets of 5 unbroken thrusters (135/95lbs) AND THEN 3k row – must alternate thrusters after every set of 5, must alternate rower after every 500m – partner up with someone you haven’t partnered with yet – scale thruster weight accordingly