4 weeks until ETSU meet

A few points before we begin this week:

1) Make sure you are cleaning up after you finish your workout.  If you got it out, put it up.  Don't expect to leave something out for the next athlete.
2) Please be sociable and interact with the class at large.  I know this isn't everyone's personality, but we need to continue to build social connections outside of the "competitor class."
3) I need everyone to keep posting their data.  Your times/scores/weights posted on this blog will make up the largest data chunk I will possess to choose the regional team(s) from.  If you are taking this seriously enough to do the training, then take the 30 seconds after every workout to post your results.  We also have a few people training remotely, so it helps them to see your times/scores etc.  Stay accountable!

1/14/13 Monday –

Snatch: heavy single; 80% (of HS) x1x3
Clean and jerk: heavy single; 80%x1x3
Front squat: heavy single; 85%x2x2
Conditioning: EMOM for 8 min – 2 snatches (ea. arm), 4 clean to OH (ea. arm), 8 swings (50/35lb kb) with remainder of minute doing max GHD sit-ups – score is total GHD sit-ups – scale KB accordingly

1/15/13 Tuesday –

Tall snatch: 4x3 - click through to see the movement
Mid-hang snatch: 70%x1x10 - could be done EMOM
Power clean and power jerk: 75%x1x10 – CATCH WITH ELBOWS LOCKED
Conditioning: 3 rounds for total time – 10 DB PP (moderate weight), 20 pull-ups, 20/12 ring dips, rest 2 min – scale dips accordingly so as to hit depth  

1/16/13 Wednesday –

Clean and jerk: heavy single; 80%x1x3
Snatch: heavy single; 80%x1x3
Pause back squat: 75%x3x3
Partner Conditioning: 16 min with even minutes being 30s row 30s double unders and odd minutes being plank hold on rings – score total meters rowed + double unders completed – one partner begins with row and DU while other begins in plank, switch back and forth

1/17/13 Thursday –

Tall snatch: 4x3
Below the knee hang snatch: 75%x1x10 - could be done EMOM
Bench press: 3x5 - heavier than last week
Conditioning: AMRAP 6 min – 3 bar MU, 6 box jumps (30/24”), 9 knees-to-elbows – DO NOT TEAR HANDS

1/18/13 Friday – Need to start taking your recovery seriously

30 minute walk – no music, phone, people

Epsom salt bath or massage or yoga or mobility session at home

1/19/13 Saturday –

8:15AM – 15-20 minute KB session with CGreg
Squat: quickly build to heavy single; 80%x4x4 – superset with 4x8 strict stall bar leg raises
Hang snatch: heavy single
Hang clean and jerk: heavy single
Conditioning: Isabel – 30 power snatches for time @ 80% of hang snatch single