Back to regularly scheduled programming!

1/7/13 Monday –

Snatch: heavy single; 75% (of HS) x1x5
Clean and jerk: heavy single; 75%x1x5
Front squat: heavy single; 80%x2x2
Conditioning: AMRAP 6 min – 1 moderate weighted pull-up, 3 strict pull-ups, 5 kipping pull-ups, 100 double unders

1/8/13 Tuesday –

High hang snatch: 60%x1x10
Power clean and power jerk: 70%x1x10
Press: build to heavy 5; 90%x3x3
Conditioning: 4 rounds – 3 straight leg deadlifts (225/155lbs), 6 parallette deficit handstand push-ups, 9 box jumps (30/24”), 12 KBS (70/50lbs), rest 3 min – each round max effort, score time for each round

1/9/13 Wednesday –

Clean and jerk: heavy single; 75%x1x5
Snatch: heavy single; 75%x1x5
Pause back squat: 70%x3x3
Conditioning: 5 rounds not for time – 5 TGU ea. arm at moderate weight, 10 GHD sit-ups, 400m JOG

1/10/13 Thursday –

Power jerk: 75%x1x6 – go from jerk boxes or rack
Bench press: heavyx5x3 – heavier than last week
Conditioning: 10 min clock – 20 hang power cleans (185/135lbs), 40 pistols, remainder of time row for max meters – score is meters completed

1/12/13 Saturday –

Snatch: heavy single – three strikes rule
Clean and jerk: heavy single – same notes
Front squat: heavy single; 85%x2x2
Conditioning: Partner Fran – 21-15-9 thrusters (95/65lbs) and pull-ups – one partner does 21 thrusters, then the other partner completes 21 thrusters, then 21 pull-ups each…so only one person is working at a time – THOROUGH WARM-UP!